U1 Lite
4.8.2020
Row Technique
Push Press Practice
WOD: AMRAP 3 min x 4:
In 3 min window perform:
10 Push Presses 32/22kg
12 AbMat Sit Ups
Max cal row in remaining time.
REST 2 MIN BETWEEN SETS
6.8.2020
Deadlift Technique
Squat Mobility
Box Jump practice
WOD: FOR TIME:
21-15-9
– Deadlift @ approx. 75% BW
– Box Jumps
– Burpees
7.8.2020
Hang Power Clean Technique
Running Warm Up
WOD: 6 ROUNDS
– 200m RUN
– 12 Hang Power Cleans @ 32/22kg
– 24 Lunges
REST 60 SEC
8.8.2020
Row technique warm up
DBALL Over the Shoulder practice
PARTNER WOD: FOR TIME
2000m ROW ( switch every 250m )
100 Burpees
60 Dballs Over the Shoulder Cleans 45/35 kg
1 works = 1 rests.
U1 Endurance
3.8.2020
FOR TIME A)
1400 m RUN
50 Box Jumps
1100 m RUN
40 Burpees
700 m RUN
30 Burpee Box Jumps
REST EXACTLY 4 min
FOR TIME B)
1 x 30/21 cal BIKE ABSOLUTE SPRINT
5.8.2020
AMRAP 3 MIN X 8:
IN 3 MIN WINDOW:
13 Hang Power Cleans and Jerks 32/22 kg
9 Burpees
TIME LEFT MAX CAL ROW
REST 2 MIN BETWEEN SETS
