U1 Lite:
Tuesday 17.12.2019
Focus:
General Warm Up
Hip and Lower Back Warm Up
A) Sandbag Walk 200m ( As Heavy As Possible )
B) WOD: 3 ROUNDS
60 m Sandbag Carry On LEFT shoulder
6 Sandbag Squats
60 m Sandbag Carry On RIGHT Shoulder
6 Sandbag Squats
1 min REST
RX = 55/35kg
Wednesday 18.12.2019
Focus:
General Warm Up
A) Weighted Box Step Ups 3 x 8 per leg
Box Jumps 3 x 10
B) WOD: 5:00 min x 3
In 5 Min window perform:
2 min max kcal BIKE
1 min Side Plank L
1 min Side Plank R
1 min max Push Ups
Score = Kcal bike + Push Ups
Thursday 19.12.2019
Focus:
Rope Climb Technique
Deadlift Technique
A) Deadlift 5 x 5 ( build up with weights )
after each set perform 10 Air Squats
B) WOD: 13 min AMRAP
2 Rope Climbs / 4 Up Downers
8 Goblet Squats 20/16 kg
10 Burpees
Saturday 21.12.2019
Focus:
General Warm Up on rowing machines
Tabata Side Plank
WOD: PARTNER WOD
25 min AMRAP
20 Box Jumps
30 Push Ups
40 kcal ROW
U1 Endurance Indoor:
Wednesday 18.12.2019
PARTNER WOD: 35 min AMRAP
7+7 Deadlifts @ 72/52 kg
8+8 Box Jumps Over
9+9 Kcal BIKE
10+10 Push Ups
U1 Strength
Saturday 21.12.2019
1: Power clean and push press
6 x 3 @ 82-85% (of push press 1RM)
2: Strict pull ups
6 x 3 @ RPE 8
3: Yoke carry
3 Attempts at heaviest weight carry @ 10m unbroken
