U1 Lite:
Monday 01.7.2019
Focus:
General Warm Up
KB Swing Practice
3 x 15 KB Swings
3 x 15 Goblet Squats
WOD: For time
400m RUN
60 Air Squats
40 KB Swings 20/16kg
20 Push Ups
400m RUN
Wednesday 03.7.2019
Focus:
Thoracic spine mobility
Front Squat Technique
CORE Warm up
WOD: FOR TIME
3 ROUNDS FOR TIME:
10 Front Squats 32/22kg
10 Burpees
2 MIN REST
3 ROUNDS FOR TIME:
8 Front Squats 32/22kg
8 Burpees
Thursday 04.7.2019
Focus:
Deadlift Technique
Ski Erg Technique
20min EMOM:
min 1: 30 sec SKI ERG
min 2: 12 Deadlifts @ 52/32kg
min 3: 30 sec BIKE
min 4: 12 Push Ups
Saturday 06.7.2019
Focus:
General Warm Up
Front Squat Mobility
DB Thruster Practice
24-18-12-6-12-18-24
DB Thrusters 15/10kg per hand
* after each set of Thrusters, run 200m
U1 Strongman:
Saturday 06.7.2019
Strength:
Fat bar push press
8 x 5 @ RPE 8
Event:
Medley
60sec AMRAP:
20m farmer’s carry (1.5x bodyweight)
20m d-ball carry (70/50kg)
20m reverse sled drag (2x bodyweight)
Score is max total distance covered
U1 Endurance Indoor:
Monday 01.7.2019
Partner WOD:
Complete for time:
250/225/200 kcal ROW
EVERY 4min perform :
100m Sandbag Carry 55/35kg
Wednesday 03.7.2019
Complete for time:
50 Burpees
2000m ROW
4000m BIKE
150 Double Unders
1.6km RUN
