WOD

Programming U1 Strongman Week 50

Saturday 15.12.2018 Event 1: 2 attempts at max weight Farmer’s carry Description: Load up the heaviest weight possible and carry it 20m.   Event 2: 1 attempt at max reps Squat Description: Load up a bodyweight squat and perform as many reps as possible without…

Programming U1 Lite Week 50

Tuesday 11.12 Focus: KB Swing 3 x 15 Push Ups 3 x 15 Shoulder Press 3 x 15 Hollow Rock 5 ROUNDS – 30 sec work / 30 sec rest for total reps: Kcal Bike Burpees KB Swing RUSSIAN 16/12kg Wednesday 12.12 Focus: Row Technique…

Programming U1 Weightlifting Week 50

Tuesday 11-12-18  Hang snatch x3 Romanian deadlift 4×8 Thursday 13-12-18  Hang clean x3 Box squat 5×3

Programming U1 Powerlifting Week 50

Monday 10 December 2018 Back squat 6 x 6 RPE 8 Bench press 6 x 12 RPE 7 Tuesday 11 December 2018 Deadlift 6 x 6 RPE 8 Side plank hold 3 x 1min per side Wednesday 12 December 2018 Back squat 6 x 12…

Programming WOD Week 50

Surprise, surprise! It is still Advent calender time! That means we don’t post out the WODs on forehand from the 1st of December till the 24th of December, like we do every year. It’s a secret! We post out a clue every day at 8.00 in…

Programming WOD Week 49

Surprise, surprise! It is Advent calender time! That means we don’t post out the WODs on forehand from the 1st of December till the 24th of December, like we do every year. It’s a secret! We post out a clue every day at 8.00 in the…

Programming U1 Strongman Week 49

Saturday 8.12.2018 Event 1: 3 attempts at max time: Crucifix hold Description Men get 2 x 15kg and women get 2 x 10kg dumbbells. Hold the dumbbells out to the side, palms up, elbows locked, feet together and knees straight. Once the dumbbells drop below…

Programming U1 Lite Week 49

Tuesday 4.12 Focus: KB Swing Russian Push Press 3 x 15 Bicep Curls 14 min AMRAP: 10 Push Presses 22/12kg 15 KB Swings RUSSIAN 16/12kg 20 Walking Lunges Wednesday 5.12 Focus: Row Technique Goblet Squat Ring Rows As Fast As Possible: 20-15-10-5 Kcal Row Goblet…

Programming U1 Weightlifting Week 49

Tuesday 04-12-18  Power clean + front squat 3+3 Bar row + press 8+6   Thursday 06-12-18  Split Jerk x3 4-5x Press + Single arm DB/KB press 5+8/8

Programming U1 Powerlifting Week 49

Monday 3 December 2018 Back squat 6 x 6 RPE 8 Bench press 6 x 12 RPE 7 Tuesday 4 December 2018 Deadlift 6 x 6 RPE 8 Hanging L hold 3 x 30sec Wednesday 5 December 2018 Back squat 6 x 12 RPE 7…

Programming U1 Lite Week 48

Tuesday 27.11 Focus: Slam Ball Push Ups Practice Medball Clean AFAP (As Fast As Possible) 18-15-12-9-6 Push Ups MedBall Clean 9/6kg Slam Balls 9/6kg Wednesday 28.11 Focus: Thruster Tuck Ups / V Ups Practice AFAP (As Fast As Possible) 1-2-3-4-5-6-7-8-9-10 Thrusters 32/22kg 10-9-8-7-6-5-4-3-2-1 Burpees Thursday…

Programming WOD Week 48

26.11.2018 – Monday Skill development and drills: Double and triple under practice Overhead squat technique WOD: For time: 50 Overhead squats (40/27.5kg) 100 Double unders 40 Front squats (60/40kg) 100 Double unders 30 Deadlifts (80/52.5kg) 100 Double unders 27.11.2018 – Tuesday Skill development and drills:…