U1 Lite:
Wednesday 30.1.2019
Focus:
Front Squats Technique and Mobility
Kettlebell Swings RUSSIAN / USA
3 x 30 sec plank / side plank ( each side )
AFAP (As Fast As Possible)
21-15-9
Front Squats 32/22kg
30-20-10
Kettlebell Swings
Thursday 31.1.2019
Focus:
General Warm Up and Mobility
Deadlift
15min EMOM ( Every Minute On Minute )
Min 1: 14 Deadlift 52/32kg
Min 2: 12 Air Squats
Min 3: 10 Push Ups
Saturday 02.2.2019
To Be Announced
U1 Strongman:
Saturday 02.2.2019
Event 1:
2 Attempts at max distance
Sled push
Description
Load up to 2x bodyweight on a sled and push it the maximum distance in 45sec. If they make the full 20m, stop and do a happy dance.
Event 2:
2 Attempts at max reps
Slamball over shoulder cleans
60sec max effort at 70/50kg
WODstacle:
Monday: 28.1.2019
Focus: Rope Climbs Schippersslag
Swing over
WOD: 20Min EMOM
Min.1 Max Swing overs
Min.2 Max Burpees
Min.3 Max Distance D ball chest hold walk 50/35
Min.4 Max Pegboard
U1 Endurance Indoor:
Wednesday 30.01.2019
1,2,3,4,5,6,7,8,9,10 of:
Double DB Hang Power Clean and Jerk ( 22.5/15kg per hand )
* after each set of clean and jerk, perform 1 round of:
– 15 kcal bike / row
– 10 burpees
