U1 Lite:
Monday 24.2.2020
Focus:
Rope Climb Technique
A) KB Bent Over Row Bulgarian Style 4 x 8
* after each set perform 10 Barbell Biceps Curls
B) WOD: FOR TIME
10 Rope Climbs / 15 Floor Climbs
30 Push Ups
50 Back Lunges
Tuesday 25.2.2020
Focus:
Push Press Technique ( Kettlebells )
A) Rope Sled Pulls 4 x 40m
* after each set perform 30 sec active bottom squat sit
B) WOD: 12 min AMRAP
40m Sandbag Carry 45/35kg
12 Double KB Push Press 2 x 16/12kg
Wednesday 26.2.2020
Focus:
Sumo Deadlift Technique
A) Sumo Deadlift 5 x 4
* after each set perform 15 reverse flyes
B) WOD: 5 ROUNDS
10 Sit Ups
10/8 Kcal ROW
10 Push Ups
Thursday 27.2.2020
Focus:
General Warm Up
A) 1 Arm Overhead KB Carry 4 x 40m L + R
* after each set perform 1 Arm Farmer Carry 30 m L+R
B) WOD: 11 min AMRAP
40m sled push sprint
20 RUSSIAN KB Swings 20/16kg
Saturday 29.2.2020
Focus:
General Warm Up
Row Technique
Partner WOD
30 Rounds ( 15 rounds per person )
I go, You go.
5 Burpees
10 Air Squats
5 Kcal Row
U1 Endurance Indoor:
Monday 24.2.2020
PARTNER WOD
300 kcal BIKE
* every 2 min 20 Double KB Push Presses 2 x 20/16kg
Wednesday 26.2.2020
E2MOM
Min 0-2: KCAL ROW
Min 2-4: KCAL SKI
Min 4-6: KCAL BIKE
MIN 6-8: Max Burpees
MIN 8-10: REST
REPEAT 4 TIMES.
SCORE = BURPEES
U1 Strength
Saturday 29.2.2020
A) Fat bar ground to overhead Find 1RM
B1) Fat bar ground to overhead 6 x 3
B2) Reverse sled drag 6 x 20m 2.5-3 times BW
