10.11.2020
Deadlift Technique
Double Unders Practice
WOD: 18 min AMRAP
10 Deadlifts @75% BW
15 Push Ups
50 Double Unders
12.11.2020
WOD: 6 ROUNDS
– 20 KB Reverse Alternating Lunges @16/12kg
– 10+10 KB Snatch @16/12kg ( from the hang position)
Rest 1 min between rounds
13.11.2020
WOD: 3 ROUNDS
15 Power Cleans and Jerk @42/22kg
30 Burpees Over the bar
REST 2 min between rounds
14.11.2020
WOD: FOR TIME
20 Devil Presses
10 DB Box Step Ups
10 AbMat Sit Ups with
15 Devil Presses
20 DB Box Step Ups
20 AbMat Sit Ups
10 Devil Presses
30 DB Box Step Ups
30 AbMat Sit Ups
5 Devil Presses
40 DB Box Step Ups
40 AbMat Sit Ups
RX= 15/10 kg per hand for Devill Press and Box Step Ups (1xDB)
U1 Endurance
9.11.2020
WOD: 33 min AMRAP
30/21 cal AssBike
5+5 Single arm KB Thrusters @16/12kg
10 KB USA Swings @16/12kg
10 Burpees
11.11.2020
3 ROUNDS
FOR MAX CAL ON CHOSEN MACHINE (bike/assbike/ski)
4 min work
1 min REST
3 min work
1 min REST
2 min work
1 min REST
