fbpx

Programming Outside Lite Week 19

  • May 09, 2021
  • superadmin

10.05

Good Weather:

Focus:
KB Snatch

A) 3 Supersets:
– 12+12 One Arm Bent Over Row (KB)
– 12+12 Half Kneeling KB Shoulder Press
– 10 Tempo 3-3-X-1 KB Goblet Squat

B) WOD: FOR TIME
30-20-10
– KB Hang Power Snatch @16/12kg
– Burpees

Bad Weather:

Focus:
KB Snatch

A) 3 Supersets:
– 12+12 One Arm Bent Over Row (KB)
– 12+12 Half Kneeling KB Shoulder Press
– 10 Tempo 3-3-X-1 KB Goblet Squat

B) WOD: FOR TIME
30-20-10
– KB Hang Power Snatch @16/12kg
– Burpees

11.05

Good Weather:

Focus:
Double Unders
Squat Mobility

WOD: 20 min AMRAP
– 20 Cross V-Ups
– 30 Front Lunges
– 40 Double Unders

Bad Weather:

Focus:
Double Unders
Squat Mobility

WOD: 20 min AMRAP
– 20 Cross V-Ups
– 30 Front Lunges
– 40 Double Unders

12.05

Good Weather:

Focus:
Deadlift

WOD: 5 ROUNDS
– 8 Deadlifts @72/52 kg
– 400m Run

CORE Finisher:)

Bad Weather:

Focus:
Deadlift

WOD: 5 ROUNDS
– 10 Double KB Deadlifts @AHAP
– 400m Run

CORE Finisher:)

13.05

Good Weather:

Focus:
Hang Squat Clean
Push Ups

WOD: Every 2 min x 8:
– 5 Hang Squat Cleans @52/32kg
– 12 Push Ups

Bad Weather:

Focus:
Hang Squat Clean
Push Ups

WOD: Every 2 min x 8:
– 5 Hang Squat Cleans @52/32kg
– 12 Push Ups

15.05

Good Weather:

Focus:
Push Press
Squat Mobility

A) Push Press 5 x 5 Build Up

B) WOD: 12 min AMRAP
– 10 Bent Over Rows
– 10 Strict Shoulder Press
– 10 Back Squats
RX=17/12kg

Bad Weather:

Focus:
Push Press
Squat Mobility

A) Double DB Push Press 5 x 8 (same across)

B) WOD: 12 min AMRAP
– 10 DB Bent Over Rows
– 10 DB Strict Shoulder Press
– 10 DB Front Rack Squats
RX=2×10/5kg