U1 Lite
11.8.2020
Pull Ups Practice
Squat Mobility
WOD: 17 min AMRAP
8 Pull Ups ( Elastic band )
10 Burpees
12 KB Goblet Squats 12/8kg
13.8.2020
Back Squat Technique and Mobility
Push Ups Practice
WOD: EVERY 3 min x 6:
IN 3 MIN WINDOW PERFORM
– 8 Back Squats @ RPE 6
– 10 Push Ups
– 12 Hollow Rocks
TIME LEFT = REST
14.8.2020
Running and core warm up
Hanging knee raise / L- Swing practice
WOD: FOR TIME
10-9-8-7-6-5-4-3-2-1*
Hanging Knee Raises
Box Jumps
* Run 200m after each set
15.8.2020
PARTNER WOD: FOR TIME
180/160/140 cal Bike
140 KB Swings USA 20/16kg
100 Wall Balls 6/4kg
Split reps and order in any way you like to achieve fastest time.
1 works, 1 rests at the time.
U1 Endurance
10.8.2020
8 ROUNDS:
30 sec. MAX KB Russian Swings 20/16kg
30 sec. REST
REST 2 min
8 ROUNDS:
30 sec. MAX Burpees
30 sec. REST
REST 2 min
8 ROUNDS:
30 sec. MAX cal ROW
30 sec. REST
12.8.2020
AMRAP 2 min x 7:
IN 2 MIN WINDOW:
– 10/8 cal BIKE
– 6 Burpees
Immediately after last set go run 3 x 700m with 85% EFFORT
Rest between around 90 sec. Record your slowest time.
U1 Weightlifting
16.8.2020
Snatch + Hang Snatch 6x 1+2 80%
Clean + Hang Clean 6x 1+2 80%
Deficit Clean DL* 5x 5 90-100%
*Can be Deficit Snatch DL or Front Squats if they did WL on 15/8
WOD: 4 RFT
10 Strict Press 30kg/20kg
15 Sit Ups
20 Plate Squats 15kg/10kg
