U1 Lite:
16.3.2020
Technique/focus: Thruster & Tech Rowing
14min AMRAP:
30sec max effort Row calories
30sec rest
30sec max effort thrusters (30/20kg)
30sec rest
17.3.2020
Technique/focus: Hang Power Snatches
For time:
25 Squat jumps
30 Hang Power snatches (22/12kg)
25 Squat jumps
20 Hang Power snatches (22/12kg)
25 Squat jumps
10 Hang Power snatches (22/12kg)
25 Squat jumps
5 Hang Power snatches (22/12kg)
Lite+ 32/22 kilo
18.3.2020
Technique/focus: Sumo Deadlift High Pulls
Wod: 5 Rounds for reps & Cal
Min1: Ski 10/7 cal
Min2: Row 10/7 cal
Min3: Bike 10/7 cal
Min4: Max Sumo Deadlift High Pull 32/22 kg
19.3.2020
Technique/focus: V ups & Slam Ball
Partner Wod: 20 min Amrap.
6 V ups
8 Ball slams 20 kilo
10 Alt Slam ball lunges
Partner 1 does one round when partner 2 rest
21.3.2020
Technique/focus: Overhead Squat
A) Overhead squat: 5-5-5
B) “Jeremy”
21-15-9 Reps for time:
Overhead squats
Burpees
Time Cap: 8 Min
Beginner PVC
Intermediate Bar 10-12 kilo
U1 Endurance Indoor:
16.03.2020
Wod: Partner Wod
1400 meter run (Together)
20 burpees Box jump/step overs 20″
20 Air Squats (Together Syncho)
1100 meter run (Together)
19 burpees Box jump/step overs 20″
19 Air Squats (Together Syncho)
900 meter run (Together)
18 burpees Box jump/step overs 20″
18 Air Squats (Together Syncho)
700 meter run (Together)
17 burpees Box jump/step overs 20″
17 Air Squats (Together Syncho)
400 meter run (Together)
16 burpees Box jump/step overs 20″
16 Air Squats (Together Syncho)
* Only rowing by injury
18.03.2020
Wod:
“U1 Endurance Test”
Min1: Ski
Min2: Row
Min3: Bike
Min4: Rest
Its a EMOM style
Beginners start on 5 Cal
Intermediate start on 7 Cal
Advanced start on 10 Cal
Every round add 1 Cal till you break
U1 Strength
21.3.2020
A) Back squat Find 1RM
B) Max reps back squat in 1min 70%
C) Zercher carry:
4 x 20m
Start at 50% bodyweight and add
weight every set. Last set AHAP.
