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Programming Hall 4 Week 43

  • okt 25, 2021
  • superadmin

U1 Lite

26.10.2021

A) CORE WORK – 3 ROUNDS
– 20 Weighted Crunches (use small plate or DB)
– 15 Weighted Side Plank Hip Lifts L
– 15 Weighted Side Plank Hip Lifts R

B) WOD: 10 ROUNDS
– 5 Deadlifts @62/42 kg
– 10 DB Push Press @2×15/10kg

28.10.2021

A) Back Squat 4 x 10 (Build Up)

B) WOD: 15 min AMRAP
– 15/12 cal Row
– 12 Russian KB Swings @20/12kg
– 10 DB Thrusters @2×15/10kg

29.10.2021

A) 4 x10 Ring Rows

B) WOD: 20 min EMOM
Min 1: max cal Echo Bikes
Min 2: max cal Ski Erg
Min 3: max Burpees
Min 4: REST

30.10.2021

BUDDY WOD

24 min AMRAP
– 200 Double Unders
– 30 Push Ups
– 40 Overhead KB Reverse Lunges
– 50 KB Snatches

RX=16/12kg

U1 Endurance

25.10.2021

10 ROUNDS:

– 6 Devil Presses
– 12 DB Box Jumps Step Overs
– 18/12 cal EchoBike

RX = 2×15/10 kg

27.10.2021

PARTNER WOD – 10 ROUNDS
– 14 cal Row
– 14 Deadlifts 52/32kg
– 14 Burpees
– 14 Shoulder to Overhead 52/32 kg

29.10.2021

35 min EMOM:
Min 1: Max cal Bike Erg
Min 2: Max cal Ski Erg
Min 3: Max cal Echo Bike
Min 4: Max Hollow Rocks
Min 5: REST

U1 Weightlifting

31.10.2021

A) Clean Pull + Clean
B) Pause Split Jerk

” The Chief ”
5 x 3 min amrap:
3 Power Cleans @61/43kg
6 Push-ups
9 Air Squats
1 min. rest between amraps