U1 Lite:
Monday 20.5.2019
Focus:
Deadlift Technique
Posterior Chain Mobility
3 x 25 Elastic Band Good Mornings
3 x 10 Bent Over Rows w. Barbell
WOD:
14 min AMRAP
– 10 Deadlifts 52/32kg
– 8 Burpees
– 200m RUN
Wednesday 22.5.2019
Focus:
Rowing Technique
Ski Erg Technique
Squat Mobility
20min EMOM:
1. 40 sec ROW
2. 15 Air Squats
3. 40 sec SKI ERG
4. 15 Push Ups
5. 40 sec Skipping Rope
Thursday 23.5.2019
Focus:
Hang Power Clean / Power Clean
Push Press
3 x 8 Tempo Air Squats
3 x 8 Push Ups
6 Rounds for time:
– 10/8 Kcal Bike
– 10 Hang Power Clean and Push Press 33/12kg
Saturday 25.5.2019
Focus:
General Warm Up
DB Snatch Technique
Rope Climb Practice
3 x 12 Biceps Curls
Partner WOD:
22min AMRAP
– 40 DB Snatches 15/10kg
– 8 Rope Climbs / Up Downers
– 400 / 200m run together
U1 Strongman:
Saturday 25.5.2019
Event 1:
3 Attempts at heaviest weight
Yoke carry
Description
Load up yoke with heaviest weight possible and carry it for 10m without stopping
Event 2:
1 Attempt at fastest time
D-ball carry
Description
Carry 3 x 50kg, 3 x 60kg and 3 x 70kg for 20m as fast as possible. Start with the light weights and move up to the heavy ones. Carry any way you like.
U1 Endurance Indoor:
Monday 20.5.2019
30 min AMRAP:
300m RUN
20 KB Swings 24/16kg
15 Sit Ups
10 Push Ups
CORE finisher 🙂
Wednesday 22.5.2019
Partner WOD
18min ARMAP
Partner A: Row Kcal
Partner B: 80m Sled Push
REST 4 MIN
18min ARAMP
Partner A: Ski Kcal
Partner B: Run 400m
