U1 Lite:
Monday 17.6.2019
Focus:
Rowing Technique
Deadlift Technique
3 x 20 Banded Good Mornings
WOD: 5 Rounds
20/15 kcal Row
12 Deadlifts at 52/32kg
Wednesday 19.6.2019
Focus:
Shoulder Warm Up
Push Press
3 x 12 Lu Raises
3 x 10 Prone Swimmer
WOD: 15 min AMRAP
– 10 Ring Rows
– 10 Push Press
– 10/8 Kcal Bike
Thursday 20.6.2019
Focus:
General Warm Up
Tabata CORE
5-7min skipping rope practice
KB Swing Practice
A) 3 min AMRAP
– 5 Push Ups
– 10 Sit Ups
1 MIN REST
B) 4 min AMRAP
– 5 Air Squats
– 15 KB Swings 16/12kg
2 MIN REST
C) 5 min AMRAP
– 5 Burpees
– 20 Single Unders / 10 Double Unders
Saturday 22.6.2019
Focus:
General Warm Up
Hip Mobility
Ski Erg Practice
Partner WOD
WOD A)
5 ROUNDS
20 Kcal SKI
20 Goblet Squats 16/12kg
REST 2 MIN
WOD B)
5 ROUNDS
200m RUN
80m Sled Push
U1 Strongman:
Saturday 22.6.2019
Strength:
Farmer’s carry
8 x 20m @ RPE 8
Event:
Fat bar shoulder to overhead
60sec max reps @ bodyweight*
*Low reps at a heavy weight is better than high reps at a lighter weight.
U1 Endurance Indoor:
Monday 17.6.2019
Partner WOD:
5 Rounds for time:
400m RUN
40 DB Thrusters 15/10kg per hand
30 Kcal ROW
40 Push Ups
* RUN together
* Split the reps as you like – one person work at the time
Wednesday 19.6.2019
A) 5 Rounds:
20/15 kcal BIKE
20 V-UPS
20 Pus Ups
3 MIN REST
B) 5 Rounds:
400m RUN
20 Deadlifts @ 50% BW
20 Ring Rows
