U1 Lite:
Tuesday 8.1. 2019
Focus:
MedBall Clean
KB Swing
3 x 1min plank
5 Rounds for time:
15 Medbal Clean 9/6kg
15 KB Swing RUSSIAN 20/16kg
Wednesday 9.1.2019
Focus:
Hip Moblity
CORE work
3 x 40m sled push AHAP ( as heavy as possible )
EMOM 15min
Min 1: 16 Walking lunges
Min 2: 12 Ring Rows
Min 3: 10 kcal BIKE
Thursday 10.1.2019
Focus:
Row
Squat Mobility
3 x 15 Bicpes Curls
AFAP (As Fast As Possible)
3 rounds for time:
500m Row
15 Goblet Squats 20/16kg
15 Strict Sit Ups
Saturday 12.1.2019
Focus:
Box Jump
Air Squat
Shoulder Press
Push Press
AMRAP 16 min:
20 Air Squats
10 Push Presses 22/12kg
5 Box Jumps
U1 Strongman:
12.1.2019
Event 1:
2 Attempts at max distance:
Slamball carry
In 60sec, carry a slamball as many times as possible up and down the track. Rx = 70/50kg.
Event 2:
Fat bar Zercher carry
Description
Load up 1.25 x bodyweight on a fat bar, then carry it up and down the track until failure or until they have done 100m. Zercher hold only.
WODstacle:
Monday 7.1.2019
Focus:
Hanging/monkey skills (After the inverted wall to Monkeyladder)
Wod: 20 Min Amrap
1x Hanging parkour
20m Burpee broadjumps-20m Bear crawls-20m Burpee Broad jumps ( 60 meter total)
20/15 Assaultbike
Time left over do some relaxation/stretching (underarms/legs etc)
U1 Endurance Indoor:
Wednesday 9.01.2019
5 Rounds:
30 Wallballs 9/6kg
20 Push Ups
10 D-Bal Over Shoulder Clean 50/35kg
Time Cap 40min.
Time left – max kcal ROW / BIKE
