U1 Lite:
Monday 2.9.2019
Focus:
Overhead Mobility
Push Press Technique
3 x 15 Prone Snow Angel
3 x 20 Banded Pull Aparts
WOD: 15 min AMRAP
– 10 Push Press 22/12kg
– 10/8 kcal BIKE
– 10 AbMat Sit Ups
Tuesday 3.9.2019
Focus:
KB Snatch Practice
Ring Rows Technique
3 x 15 Bend Over Rows
3 x 8 per side Windmills
WOD: 5 ROUNDS
– 20 Ring Rows
– 20 KB Snatches
– 200m RUN
Wednesday 4.9.2019
Focus:
General Warm Up + Mobility
3 x 10 Goblet Squats
3 x 10 Biceps Curls
3 x 10 Shoulder Press
WOD: FOR TIME
– 30 Push Ups
– 10 Air Squats
– 25 Push Ups
– 15 Air Squats
– 20 Push Ups
– 20 Air Squats
– 15 Push Ups
– 25 Air Squats
– 10 Push Ups
– 30 Air Squats
Thursday 5.9.2019
Focus:
Box Jumps Practice
Deadlift Technique
3 x 20 Glute Bridge
Tabata PLANK
WOD: 16 min AMRAP
– 6 Box Jumps
– 8 Deadlifts @ 50% BW
– 100m RUN
Saturday 7.9.2019
Focus:
Roxanne Warm Up 🙂
Rowing Technique
2 x 1 min KB Goblet HOLD March
WOD: PARTNER WOD
100/80 kcal ROW ( Split )
400m RUN ( Both )
50/30 Burpees (Split )
400m SandBag / DBall Carry
U1 Endurance Indoor:
Monday 2.9.2019
PARTNER WOD
FOR TIME
4 ROUNDS
700m RUN ( both )
400m SandBag / Dabll Carry >35kg
30 kcal BIKE ( split )
1 MIN REST
Wednesday 4.9.2019
MAX EFFORT KCAL
On each:
3:00 max effort kcal ROW / BIKE
3:00 REST
2:15 max effort kcal ROW / BIKE
2:15 REST
1:30 max effort kcal ROW / BIKE
1:30 REST
0:45 max effort kcal ROW / BIKE
REST 5 MIN
Swap stations and repeat.
SCORE: total kcal BIKE / ROW
