U1 Lite:
Tuesday 15.1.2019
Focus:
Front Squats
KB Swing Russian
3 x 15 Bent Over Row
3 x 15 Shoulder Press
AFAP (As Fast As Possible)
21-15-9
Front Squats 32/22kg
30-20-10
Kettlebell Swings 20/16kg
Wednesday 16.1.2019
Focus:
Power Clean Technique
KB Swing RUssian
3 x 12 Deadlift
AMRAP (As Many Reps As Possible) in 16 min:
5 Power Cleans
10 KB Swing 16/12kg
20 Ab Mat Sit Ups
Thursday 17.1.2019
Focus:
Tempo Ring Rows 3 x 10
Tempo Push Ups 3 x 10
Tempo Air Squats 3 x 10
E2MOM (Every 2 Minutes On the 2 Minutes) x 10 times
5 Ring Rows
10 Push Ups
15 Air Squats
Saturday 19.1.2019
Focus:
KB Snatch
KB Sumo Deadlift High Pull
Box Jumps
Partner WOD:
5 ROUNDS each – back to back:
10 KB Sumo Deadlift High Pulls
10 KB Snatches
10 Box Jumps
* one person works, one person hold hold pland position
U1 Strongman:
Saturday 19.1.2019
Event 1:
2 Attempts at max distance:
Farmer’s carry
Description
Load 1.5 x bodyweight and carry it maximum distance until failure
Event 2:
10min to find:
Fat bar clean and press
Description
Any style lift allowed. Just get it up!
WODstacle:
Monday :14.1.2019
Focus: Cargo net climb:
Cargonet climb (verticaal en daknet bovenkant en horizontaal onderkant)
Quarterpipe (3 meter/ Advanced 3,5 meter without rope )
WOD 30 Min Amrap OCR Style competition
1x Quarter pipe3/3,5 meter
1x Wall Climb+ Inverted wall
1x Grass obstacle parcours surprise 60 meter
1x Cargo net parcours
U1 Endurance Indoor:
Wednesday 16.01.2019
10 Rounds:
Every 4 min perform :
10 Push Presses 42/32kg
10 Box Jumps
10 KB Swings 32/28kg
10 Air Squats
Time left – rest.
