U1 Lite:
Monday 13.1.2020
Focus:
Rope Climbs Technique
Front Squat mobility
A) Front Squat 5 x 5 ( Build it up )
* after each set perform 30 sec hollow hold
B) WOD: 12 min AMRAP
2 rope climbs / 2 up downs
6 Goblet Squats 16/12kg
10 kcal BIKE
Tuesday 14.1.2020
Focus:
Double KB Swing Practice
A) 3 x 10L/10R One Arm KB Bent Over row
* after each set perform 30 sec bottom squat sit
B) WOD : 4 ROUNDS
80m Sandbag carry 55/35 kg
25 Double KB Russian Swings 2×16/12kg
15 Ring Rows
Wednesday 15.1.2020
Focus:
Hip and shoulder mobility
Row technique
A) 4 x 12 SeeSaw DB press
after each set perform 10 tempo air squats
B) WOD: 13 min AMRAP
12 DB Thrusters 15/10 kg per arm
8 kcal row
6 Burpees
Thursday 16.1.2020
Focus:
Deadlift practice
A) 4 x 10 Single Leg Romanian Deadlift ( per leg )
* after each set perform 20 Hollow Rocks
B) ”Donnie Lite”
21-15-9-9-15-21
Deadlift @ 62/42kg
Burpees
Saturday 18.1.2020
Focus:
General Warm Up
Row Technique
WOD: PARTNER WOD
5km ROW*
*every 1 km perform 10 DBalls Over the Shoulder clean 50/35 kg
U1 Endurance Indoor:
Monday 13.1.2020
Teams of 4
35 min AMRAP:
8 Sled Push ( 20m = 1 rep)*
32 Kcal Bike
32 Kcal Ski
* Sled push – 25% of team total body weight ( including sled 30kg)
-All 4 team member can work at the same time.
-2 Bikes and 1 Ski Erg per team.
Wednesday 15.1.2020
6 Rounds for time:
15 Double KB Snatches
100m Farmers Carry
15 Kcal BIKE
100m RUN
15 Front Rack Double KB Squats
RX = 2 x 20/16kg
U1 Strength
Saturday 18.1.2020
A) Yoke carry 1 x 10m Build up to daily max
B1) Yoke carry 5 x 10m 77% of daily max
B2) Fat bar deadlift 5 x 8 70-75% of regular deadlift
