WOD:
Friday 1.11.2019
TBA
U1 Lite:
Monday 28.10.2019
Focus:
Man Makers Technique
TABATA Plank / Hollow
WOD: FOR TIME
20 Man Makers 15/10 kg per hand
10 AbMat Sit Ups
15 Man Makers 15/10 kg per hand
20 AbMat Sit Ups
10 Man Makers 15/10 kg per hand
30 AbMat Sit Ups
Tuesday 29.10.2019
Focus:
Rowing Technique
Skierg Technique
General Mobility
20min EMOM:
1. 45 sec ROW
2. 15 Air Squats
3. 45 sec SKI ERG
4. 15 / 10 Push Ups
Wednesday 30.10.2019
Focus:
KB Swing Practice
3 x 10 Split Squats w. KB per leg
3 x 30 Glute Bridges w.KB
For time:
28-24-20-16-12-8-4
KB Swing RUSSIAN 20/16kg
Walking Lunges
* EMOM perform 3 burpees
Thursday 31.10.2019
Focus:
Thruster Practice
Row Technique
WOD: ”Jackie”
FOR TIME:
1000m ROW
50 THRUSTERS 17 / 12kg
20 Bulgarian Rings Rows
Saturday 02.11.2019
TBA
U1 Endurance Indoor:
Monday 28.10.2019
TEAMS of 4:
400m SLED PUSH ( sled + 10 – 20kg )
ROW 1000m
300m SLED PULL ( sled + another 10 – 20kg )
SKI 1500m
200m FARMERS CARRY 2 x 28/20 kg
BIKE 2000m
Wednesday 30.10.2019
E2MOM
Min 0-2: KCAL ROW
Min 2-4: max BURPEES
Min 4-6: KCAL SKI
MIN 6-8: max DOUBLE UNDERS
MIN 8-10: REST
REPEAT 4 TIMES.
SCORE = BURPEES + DOUBLE UNDERS
U1 Strength
Saturday 02.11.2019
1) Find max weight 10m yoke carry
2) 5 x 20m yoke carry @ 70% of max
3) 5 x max reps shoulder to overhead @ 75% bodyweight
Superset 2 & 3
