U1 Lite:
Monday 08.7.2019
Focus:
Shoulder Warm Up
DB Snatch Technique
3 x 1 min DBall Bear Hug March
5 ROUNDS:
18 Alternating DB Snatches 15/10kg
100m DBall Carry 35/20kg
Wednesday 10.7.2019
Focus:
Power Clean Technique
3 x 12 Up Right Barbell Row
3 x 20 Calf Raise per leg
14min AMRAP:
8 Power Clean
10/8 Kcal BIKE
Thursday 11.7.2019
Focus:
KB Swings Practice
Double Unders practice
3 x 20 Banded Good Morning
3 x 20 Calf Raise per leg
6 ROUNDS:
20 KB Swings 24/20kg
50 Single Unders
U1 Strongman:
Saturday 13.7.2019
Strength:
Single arm bent over rows
8 x 5 per arm @ RPE 8
Event:
Zercher carry
Max distance to failure @ bodyweight*
*Buddies can assist in lifting it to the starting position
U1 Endurance Indoor:
Monday 08.7.2019
Team of 4:
Complete for time:
6 x 400m Jerry Can team RUN
after each set perform:
– 24 Jerry Cans Thrusters per team
– 24 Burpees over the Jerry Can per team
* 2 x Jerry Cans per team
* switch and rotate cans and reps as needed
* whole team runs together
Wednesday 10.7.2019
20 ROUNDS:
200m run
4 DBall Over the double boxes 50/35kg
