U1 Lite:
Wednesday 8.5.2019
Focus:
Deadlift
Posterior Chain Mobility
Rowing Technique
WOD: 4 ROUNDS
400m ROW
15 Deadlifts 42/32kg
10 Push Ups
Thursday 9.5.2019
Focus:
General Warm Up
Tabata Plank / Hollow Hold
3 x 12 Bicep Curl
3 x 10 Bent Over Rows
WOD: 17 min AMRAP
20m Bear Crawl
10 Push Ups
10 Ring Rows
Saturday 11.5.2019
Focus:
General Warm Up
Squat Mobility
3 x 12 per leg calf raises 20/16kg
Partner WOD
6 Rounds of 4 min
In 4 min window perform:
16 Burpees
24 Goblet Squats 16/12kg
200m RUN
* time left = REST
U1 Strongman:
Saturday 11.5.2019
Event 1:
2 Attempts at fastest time:
Arm over arm pull
Description
Attach 20m rope to sled, load up 2 x bodyweight, secure feet behind sandbags. Only hand over hand pull allowed.
Event 2:
2 Attempts at max distance:
Slamball carry
In 60sec, carry a slamball as many times as possible up and down the track. Rx = 70/50kg.
Only front carry allowed.
WODstacle:
Monday 6.5.2019
Focus:
General warm-up
Practice all obstacles
AMRAP 20 min
Full obstacle course
(Complete as many laps as possible)
U1 Endurance Indoor:
Wednesday 8.5.2019
Partner WOD:
1.4km RUN ( together )
60 Ground to Overhead Plate ( 20/15kg )
700m run Burden Run ( 20 /15kg per person )
60 Burpees
400m Sandbag Carry ( 1 per couple )
