U1 Lite:
Monday 30.12.2019
Focus:
Dball Over the shoulder clean practice
Row Technique
A) 3 x 1 min plank
3 x 15 Goodmorning 12kg
B) WOD: 14 min AMRAP
5 Dball Over The Shoulder Clean 35/20 kg
10 kcal ROW
Tuesday 31.12.2019
CLOSED – morning classes only
Wednesday 1.1.2020
CLOSED – HAPPY NEW YEAR!
Thursday 2.1.2020
Focus:
General Warm Up
A) Sandbag Box Squats 5 x 5
* after each set perform 8 Push Ups
B) WOD: 5 ROUNDS
80m Sandbag Walk 55/35
15 Air Squats
15 Strict Sit Ups
Saturday 4.1.2020
Focus:
General Warm Up
Shoulder mobility
WOD: PARTNER WOD
24 min AMRAP
10+10 Kcal ROW
9+9 Double DB Push Press 15/10 kg per hand
8+8 Box Jumps Over
* every 4 min both partner has to perform 5 synchronized burpees.
U1 Endurance Indoor:
Monday 30.12.2019
9 ROUNDS:
45 sec max kcal BIKE
45 sec max kcal ROW
1 min max reps Burpees
1 min REST
SCORE = total reps
Wednesday 1.1.2020
CLOSED – HAPPY NEW YEAR!
U1 Strength
Saturday 4.1.2020
No strength class because of beginnersclass!
