U1 Lite:
Monday 24.6.2019
Focus:
General Warm Up
KB Swing Practice
3 x 20 Banded Pull Apart
3 x 15 Scapula Push Ups
16min LADDER
1,2,3,4… Ring Rows
2,4,6,8… Push Ups
3,6,9,12… KB Swing 20/16kg
Wednesday 26.6.2019
Focus:
Hip Mobility
Rowing Technique
3 x 15 Bicpes Curls
3 x 10 Elastic Band Rows ( Per Arm )
WOD: 5 ROUNDS
12 Burpees
20/15 kcal ROW
12 Air Squats
Thursday 27.6.2019
Focus:
Sandbag Practice
3 x 1min Sandbag Bear Hug March
3 x 20 Glute Bridge
3 x 15 Hollow Rock
WOD:
Every 2 min
In 2 min window perform:
10 Push Ups
Time left – max distance Sandbag Bear Hug Carry*
1 MIN REST
REPEAT 6 TIMES
* 20m – 1 repetition
Finisher: TABATA CORE
Saturday 29.6.2019
Focus:
General Mobility
Thrusters Practice
Row Technique
Partner WOD:
5 Rounds for time:
400m RUN
30 DB Thrusters 15/10kg per hand
20 Kcal ROW
10 Burpees
* RUN together
* Split the reps as you like – one person work at the time
U1 Strongman:
Saturday 29.6.2019
Strength:
Back squat
6 x 3 @ RPE 8
Event:
Sled push
60sec max distance @ 3 x bodyweight*
*Try not to wear Nanos or Metcons today. They don’t grip well on the artificial grass so you’ll have to use less weight.
U1 Endurance Indoor:
Monday 24.6.2019
1,2,3,4,5,6,7,8,9,10 of:
Devil Press 22.5/15 kg
* after each set of Devil Presses perform 1 round of:
– 200m RUN
– 10 burpees
Wednesday 26.6.2019
6 ROUNDS:
PARTNER WOD:
15 Push Presses 32/22kg ( per person )
400m RUN
15 Front Squats 32/22kg ( per person )
200m RUN
