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WOD

Programming U1 Weightlifting Week 52

Thursday 27-12-18  Push press + Split Jerk 2+2 Front squat 5×2   Advanced: Big Thursday

Programming U1 Lite Week 52

Thursday 27.12.2018 Focus: 2 x 40m Yoke Carry 2 x 40m Double KB Farmer Carry 2 x 40m Sled Push KB Russian Swing ‘All the Christmas KCAL’ 21 min EMOM: Min 1: 5-7 kcal row / bike Min 2: 15 KB Swings RUSSIAN 16/12kg Min…

Programming WOD Week 52

24.12.2018 – Monday Morning WOD only, last Advent calender WOD. Enjoy! 25.12.2018 – Tuesday CLOSED – Merry Christmas to all! 26.12.2018 – Wednesday CLOSED – Merry Christmas to all! 27.12.2018 – Thursday Skill development and drills: Thruster breathing pattern and front rack mobility WOD: 1)…

Programming WODstacle Week 51

Monday 17.12.2018 Focus: Quarter Pipe run Wall climb over and inverted wall WOD: 15 Min AMRAP: 1x Wall parcours 10/8 push ups 20 Kb snatches 20/16 kilo (10 r/10 l) 20 Goblet squats 20/16 kilo Left over time: 10 min to work on Pegboard or…

Programming U1 Strongman Week 51

22.12.2018 Event 1: 1 Attempt at fastest time Sandbag load Description Move 8 x 45kg bags and 8 x 50kg sandbags from one end of the track to the other. One attempt only. Any form of carry allowed. Event 2: 2 attempts at fastest time…

Programming U1 Lite Week 51

Tuesday 18.12 Focus: Row Technique 3 x 15 Push Ups 3 x 12 One Arm KB Bend Over Row ( per arm ) 3 x 10 Goblet Squat BENCHMARK WEEK: For Time: 2000m ROW Wednesday 19.12 Focus: Front Squat Mobility Push Press 3 x 40m…

Programming U1 Weightlifting Week 51

Tuesday 18-12-18  Power jerk x5 Back squat 5×2   Thursday 20-12-18  Power snatch + snatch balance + OH squat 2+2+2 Snatch deadlift

Programming U1 Powerlifting Week 51

Monday 17 December 2018 Back squat 6 x 4 RPE 8 Bench press 6 x 10 RPE 7 Tuesday 18 December 2018 Deadlift 6 x 4 RPE 8 GHD sit ups 5 x 20 Wednesday19 December 2018 Back squat 6 x 10 RPE 7 Bench…

Programming WOD Week 51

Monday 17.12.2018 “KETTLE BEAR 20”   2 Rounds for Time 20 Kettlebell Sumo Deadlift High Pulls (24/16 kg) 20 Double-Unders 20 Single-Arm Overhead Walking Lunges (24/16 kg) 20 Double-Unders 20 Alternating Kettlebell Snatches (24/16) 20 Double-Unders 20 Kettlebell Clean-and-Presses (24/16 kg) 20 Double-Unders 20 Kettlebell…

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