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WOD

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

Monday 10.12.2018 “CHRISTINE”   3 Rounds for Time 500 meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20 in) Tuesday 11.12.2018 Team 1776 (US INDEPENDENCE DAY TEAM WOD) For Time (in a Team of Three): Kettlebell Swings 24/16kg Box Jumps 24/20’’ Air Squats Push-Ups Burpees…

Programming WOD Week 49

Monday 3.12.2018 “BLACKJACK”   AKA: TWENTY-ONE For Time 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups Tuesday 4.12.2018 “FIGHT CLUB”   BENCHMARK WOD 3 Rounds, for Reps, in 17…

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:…

Programming U1 Strongman Week 48

Saturday 1.12.2018 Event 1: 2 Attempts at max distance: Fat bar Zercher carry Description Load up bodyweight on a fat bar, then carry it up and down the track until failure or until they have done 100m. Zercher hold only. Event 2: 2 attempts at…

Programming U1 Weightlifting Week 48

27-11-18 DI Clusters x3 Clean pull/deadlift 5×3   29-11-18 DO Snatch x3 Narrow feet back squat 4×12

Programming U1 Powerlifting Week 48

Monday 26 November 2018 Back squat 8 x 6 RPE 8 Bench press 6 x 14 RPE 7 Tuesday 27 November 2018 Deadlift 8 x 6 RPE 8 Hollow hold 3 x 1min Wednesday 28 November 2018 Back squat 6 x 14 RPE 7 Bench…