U1 Lite:
Monday 9.12.2019
Focus:
Deadlift Technique
General Mobility
A) 6 x 3 Deadlift ( Build Up )
* After each set perform 15 banded Good mornings.
B) WOD: 14 min AMRAP
8 Deadlifts 55/32kg
8 Burpees Over The Bar
16 Air Squats
Tuesday 10.12.2019
Focus:
General Warm Up
A) 3 x 1 min SandBag Hold
3 x 12 Banded Push Ups
B) WOD: 5 ROUNDS
100m SandBag Carry 45/35kg
10 Push Ups
12 Tuck Ups
Wednesday 11.12.2019
Focus:
General Warm Up and Mobility
Double DB Snatch Practice
A) 3 x 20 Weighted Box Step Ups
3 x 15 KB Sumo DL ( Heavy )
B) WOD: 12 min AMRAP
10 Double DB Snatch
14 Double DB Reverse Lunges
RX= 15/10 kg per arm
Thursday 12.12.2019
Focus:
General Warm Up and Mobility
A) 3 x 10 Seated DB Shoulder Strict Press
3 x 10 Double DB BOR
3 x 10 BOX Push Ups
B ) WOD: 16 min EMOM
Min 1: 45 sec max KCAL BIKE
Min 2: 10 Ring Rows
Min 3: 45 sec max Burpees
Min 4: 15 Air Squats
SCORE: kcal Bike + Burpees.
Saturday 14.12.2019
Focus:
General Warm Up
A ) 4 x 40m sled PUSH ( As Heavy As Possible )
* After each set perform 30 sec plank HOLD.
B ) WOD: PARTNER ”ANGIE”
100 Ring Rows
100 Push Ups
100 Air Squats
100 Sit Ups
Split reps as you like to achieve fastest time.
1 works = 1 rests.
U1 Endurance Indoor:
Monday 9.12.2019
PARTNER WOD – FOR MAX REPS
6 min max kcal BIKE / ROW / SKI
2 min max Burpees
1 min REST
6 min max kcal BIKE / ROW / SKI
2 min max KB SWINGS 20/16kg Russian
1 min REST
6 min max kcal BIKE / ROW / SKI Divide class in 3 groups starting at different stations. Rotate them after each break.
2 min max Box Jumps On cardio machines 1 works = 1 rests. On Burpees, KB Swings and Box Jumps = Both can work.
Wednesday 11.12.2019
TEAMS OF 4:
Complete for time:
2 Sandbags need to travel 400m each being held on Bear Hug Position 55/35kg
2 Bikes need to complete 75 kcal on each
200 Burpees need to be completed Team work. Sandbags and bike – 2 per team. Hoe they swap and when- up to them.
2 Bikes need to complete 75 kcal on each All the rest they can work at the same time. How they split reps or switch, up to them.
800m need to be completed by each team member They can’t advance to next station if all the reps are not done – chipper style.
200 Air Squats need to be completed
U1 Strength
Saturday 14.12.2019
1: Bench press
5 x 8 @ 67-72% – dead stop (not touch and go)
2: Sandbag squat
5 x 8 @ RPE 8.5-9
3: Sled push
2 Attempts at fastest 20m push @ 3.5 x BW
