U1 Lite:
Wednesday 27.3.2019
Focus:
Row Technique
Hip Mobility / Air Squat
TABATA PLANK
5 ROUNDS:
10 Push Ups
20 Alternating Front Lunges
350m ROW
Thursday 28.3.2019
Focus:
KB Swing Technique
Front Squat Position and Mobility
AMRAP 14 min:
-10 Front Squats 22/12kg
-10 KB Swings RUSSIAN 20/16kg
– 5 Burpees
Saturday 30.3.2019
Focus:
General Warm Up + Stretching
3 x 20 calf raises per leg
3 x 45sec min static march 20/16kg
Partner WOD:
10min AMRAP:
Partner A: Kcal Bike
Partner B: Run ( 20m = 1 rep )
Score = total of everything
REST 3 MIN
8min AMRAP:
Partner A: Burpees
Partner B: Dball Cary 35/20kg ( 20m = 1 rep )
Score = total of everything
U1 Strongman:
Saturday 30.3.2019
Event 1:
2 Attempts at fastest time:
Arm over arm pull
Description
Attach 20m rope to sled, load up 1.75 x bodyweight, secure feet behind sandbags. Only hand over hand pull allowed.
Event 2:
2 Attempts at max distance:
Farmer’s carry
Description
Load 1.75 x bodyweight and carry it maximum distance until failure
WODstacle:
Monday 25.3.2019
Focus:
General warm-up
Skill practice: Ring transfers/pegboard
A) In teams of 3
Yoke walk (1,5x aver. BW) (AFAP)
B) AMRAP 15 min
Vertical net + cargo net
Ring transfers/pegboard
20m broad jump
U1 Endurance Indoor:
Wednesday 27.3.2019
5 Rounds for time:
– 25 Kcal ROW
– 25 Push Ups
– 25 Sit Ups
– 400m RUN
