U1 Lite:
Monday 21.10.2019
Focus:
Rope Climb Practice
DB Push Press
3 x 10 Single Arm Half Kneeling DB Press
3 x 15 Hollow Rocks
WOD: 5 ROUNDS
3 Rope Climbs / 6 Up Downers
12 Double DB Push Press 15/10 kg per hand
20 AbMat Sit Ups
Tuesday 22.10.2019
Focus:
Deadlift Practice
A) 5 x 5 Deadlift – work to a heavy set of 5
*After each set perform 20 sec SIDE PLANK HOLD L/R
WOD: 16 min EMOM
Min 1: 5 Deadlifts @ 75% of part A
Min 2: 5-10 Burpees
Min 3: 10 Ring Rows
Min 4: 30 sec Plank hold.
Wednesday 23.10.2019
Focus:
KB Warm Up
KB Snatch Practice
3 x 8 KB bottom up press per hand
3 x 15 Banded external rotation per hand
WOD: 14 min AMRAP
20 KB Snatches 16/12kg
15 KB Goblet Squats
10 Kcal ROW
Thursday 24.10.2019
Focus:
Devil Press Technique
SKI ERG practice
3 x 10 Bent Over Row
3 x 10 Double KB Shoulder Press
WOD: 14 min AMRAP
8/6 kcal SKI ERG
8 Devil Presses 15/10 kg per hand
Saturday 26.10.2019
Focus:
General Warm Up
Row technique
WOD: PARTNER WOD
8 ROUNDS ( 4 each )
200m Row WHILE partner does 7 Burpees
Alternate until you both complete 4 full rounds.
STRAIGHT INTO:
8 ROUNDS ( 4 each )
200m ROW AND 7 Burpees
Buddy 1 does 200m ROW AND 7 Burpees, Buddy 2 rests. Switch.
Score = final time.
U1 Endurance Indoor:
Monday 21.10.2019
TEAMS of 4:
FOR TIME:
ROW / SKI / BIKE = 2km 1 WORKS
2 ROUNDS:
60 burpees
60 Air Squats 2 WORK
60 AbMat Sit Ups
ROW / SKI / BIKE = 2km 1 WORKS
2 ROUNDS:
60 Push Ups
60 Goblet Squats 20/16 kg 2 WORKS
60 KB Swings USA 20/16kg
ROW / SKI / BIKE = 2km 1 WORKS
Wednesday 23.10.2019
PARTNER WOD
10 ROUNDS ( each )
20 STROKES for max distance.
straight into:
17 UNBROKEN DOUBLE KB FRONT SQUATS 2 x 16/12kg
Buddy 1 works, buddy 2 rests. Alternate till both complete 10 full rounds.
1 rep missed on FRS = 3 Burpees to be perform immediately after next
round of ROWING, and before Front Squats.
SCORE = set with least amount of meters for you and your buddy.
U1 Strength
Saturday 26.10.2019
Superset x 8:
1: 3 Deadlifts (RPE 8)
2: 20m sled push @ 2.5-3 x BW
3: 20m bear crawl
4: 90-120sec rest
