U1 Lite:
Monday 2.12.2019
Focus:
KB Swing Practice
Front Squat Technique
A) Front Squat 4 x 5 ( Build Up )
B) WOD : FOR TIME
30 – 25 – 20 – 15 – 10
15 – 12 – 10 – 8 – 6
10 – 8 – 6 – 4 – 2
KB Swing 20/16
Front Squat 32/22 kg
Kcal BIKE
Tuesday 3.12.2019
Focus:
Shoulder Warm Up
Box Jump Practice
A) Half Kneeling One Arm KB Press 4 x 8 per arm
B) WOD: 5 ROUNDS
13 Double KB Push Press 2 x 16/12kg
11 Box Jumps
9 AbMat Sit Ups
Wednesday 4.12.2019
Focus:
Row technique
Devil Press Practice
A) 4 x 10 Cossack Squats ( 5+5)
4 x 30 sec. Plank / Hollow Hold
B) WOD: 15 min AMRAP
6 Devil Presses 15/10 kg per arm
8 Kcal ROW
14 Air Squats
Thursday 5.12.2019
Focus:
Power Clean Technique
A) 6 x 2 Power Clean ( Build Up)
B) WOD: 3 ROUNDS
12 Power Cleans 42/32kg
14 Burpees
16 Weighted Box Step Ups 15/10 kg DB
Saturday 7.12.2019
Focus:
General Warm Up and Mobility
Movements Standards
WOD: PARTNER WOD
22 min AMRAP
22 Goblet Squats
22 Burpees
22 KB Swings USA
22 Air Squats
22 Kcal Bike
RX = 20/16 kg
U1 Endurance Indoor:
Monday 2.12.2019
PARTNER WOD:
5 ROUNDS
30 kcal SKI
30 Deadlifts @ 72/52kg
REST 4 MIN
5 ROUNDS
30 kcal BIKE
30 STO @ 52/32 kg
Wednesday 4.12.2019
PARTNER WOD:
7 km ROW FOR TIME
* Every 2 min perform 7+7 Clusters @ 52/32kg ( start at min 0:00 )
* 1 Row machine per couple, switch as you like.
U1 Strength
There is no strength class Saturday the 7th of December due to a beginnersclass in hall 4.
