U1 Lite:
Monday 23.12.2019
Focus:
Shoulder and lower body Warm Up
Push Press and Debil press technique
A) Push Press 4 x 8 ( Build Up )
After each set perform 30 sec hollow hold
B) WOD: 5 ROUNDS
8 Devil Presses
7 DB Front Rack Squats
6 Burpees Over the DB
RX= 15/10 kg per arm
Tuesday 24.12.2019
CLOSED – morning classes only
Wednesday 25.12.2019
CLOSED – Merry Christmas!!
Thursday 26.12.2019
CLOSED – Merry Christmas!!
Saturday 28.12.2019
Focus:
General Warm Up
Movement Preparation
WOD: ”Lite MURPH”
1/2 Murph
800 Meter Run
50 Ring Rows
100 Box Push-Ups
150 Air Squats
800 Meter Run
1/3 Murph
600 Meter Run
30 Ring Rows
75 Box Push-Ups
100 Air Squats
600 Meter Run
U1 Endurance Indoor:
Monday 23.12.2019
PARTNER WOD: 35 min AMRAP
7+7 Deadlifts @ 72/52 kg
8+8 Box Jumps Over
9+9 Kcal BIKE
10+10 Push Ups
Wednesday 25.12.2019
CLOSED – Merry Christmas!!
U1 Strength
Saturday 28.12.2019
1: Deadlift
4 x 5 @ 82-87% – Dead stop (not touch and go)
2: Strict press
4 x 5 @ 82-87%
3: Farmer’s carry
3 Attempts at fastest 20m carry @ 2 x BW
