U1 Lite:
Wednesday 6.2.2019
Focus:
Shoulder Warm Up 3 x 10 IYT
Medicine Ball Cleans
Push Press
AMRAP 15min ( As Many Rounds As Possible ):
15 Medicine Ball Cleans
10 Push Presses
5 Ring Rows
Thursday 7.2.2019
Focus:
Deadlift Technique
Row Technique
General Core Activation
3 Rounds for time:
1 min BIKE / ROW
15 Deadlifts 62/42kg
30 sec Hollow Hold
12 Push Ups
Saturday 9.2.2019
Focus:
General Warm Up
3 x 15 Air Squats
3 x 12 Shoulder Press
3 x 10 BOR
30 sec WORK / 30 sec REST for 18 min.
1. Kcal BIKE
2. Kcal ROW
3. Jumping Jacks
U1 Strongman:
Saturday 9.2.2019
Event 1:
2 Attempts at max reps
Fat bar shoulder to overhead
Description
30sec at bodyweight. Any style of lift allowed.
Event 2:
2 Attempts at fastest time
20m Sled drag
Description
Facing away from sled, straps over shoulders. Rx = 2 x bodyweight. Have a buddy walk next to the sled and prevent the plate stack from falling over.
WODstacle:
Monday 04.02.2019
Focus: Quarter pipe/walls/monkey bars
In pairs:
Buy-in → 40 cal assault bike (per pair)
AMRAP (remaining time);
This is a OCR-style buddy sprint-workout, all obstacles should be done together where possible.
Timecap: 30 min
U1 Endurance Indoor:
Wednesday 6.2.2019
5 Rounds for time:
40 Walking Lunges
5 Deadlifts ( 1.0 BW gents / 0.75 BW ladies )
7 Burpees over the bar
10 Kcal ROW / BIKE
