U1 Lite:
Tuesday 26.2.2019
Focus:
General Warm Up
Hip Mobility and Strength Warm Up
4 Rounds for time:
40m DBall Bear Hug Carry 35/20kg
20 Air Squats
10 Burpees
Wednesday 27.2.2019
Focus:
KG Swing RUSSIAN
General Mobility
4 min AMRAP:
10 KB Swings RUSSIAN 20/16kg
10 Air Squats
1 MIN REST
4 min AMRAP:
10 KB Swings RUSSIAN 20/16kg
10 AbMat Sit Ups
1 MIN REST
4 min AMRAP:
10 KB Swings RUSSIAN 20/16kg
10 Push Ups
Thursday 28.2.2019
Focus:
Lower Body Mobility
CORE Warm Up
3 x 20 Lu Raises
AMRAP 14min:
30 Walking Lunges
15 DB Push Presses 15/10kg per hand
Saturday 2.3.2019
Focus:
Deadlift
KB Snatch
Hip Mobility
Partner WOD
AMRAP 18 min:
20+20 Air Squats
10+10 Deadlifts
20+20 KB Snatches
U1 Strongman:
Let op: 5 weken tijdens the Open zijn er GEEN Strongman work-outs
WODstacle:
Monday 25.02.2019
“The floor is lava”
Focus: Rope climbs/transition + ring swings
AMRAP 30 min:
Monkey bars
Rope-to-rope transition
Plate jumps
Ring-to-ring swing
Box jumps
Rope-to-rope transition
Balance beam
Ring-to-ring swing
Sunday 3.03.2019
Focus:
General warm-up
Skill practice: Apenhang/horizontal net
AMRAP: 20 min
Horizontal net or horizontal rope transfer (apenhang)
Vertical wall
2,4,6…KB SDHP (16/12 kg)
2,4,6…Abmat sit-up
2,4,6…Air squat
U1 Endurance Indoor:
Tuesday 26.2.2019
Partner WOD:
80 D-Ball over the boxes 50/35kg
80 Hollow Rocks
80 Kcal ROW
80 Burpees
80 Kcal Bike
Wednesday 27.2.2019
Teams of 4:
40 x Sled Pull
40 x Sled Push
200 Push Ups
400 Air Squats
* 2 people work at the time
* Sled pull – 50% of team total body weight ( including sled )
* Sled push – 40% of team total body weight ( including sled )
