U1 Lite
| 13.09 | WOD: |
| A) Power Snatch 5 x 5 @ Build Up ( barbell cycling ) | |
| B) WOD: Every 2 min x 6: | |
| – 15/10 cal Row | |
| – 8 Power Snatches @40/30kg | |
| Time Left = REST | |
| SCORE = SLOWEST ROUND | |
| 15.09 | WOD: |
| A) ±20 Handstand Walk and Pistol Squat Practice | |
| B) WOD: 10 ROUNDS | |
| – 10 m Handstand Walk / 20m Bear Crawl | |
| – 20 Double Unders | |
| – 10 Alternating Pistol Squats / 14 Weighted Box Step Downs | |
| 16.09 | WOD: |
| WOD: 30 min AMRAP | |
| – 40 Wall Balls @6/4kg | |
| – 30 Renegade Rows @2×15/10kg | |
| – 20/15 cal Row | |
| Every 3 min (start at 0-3-6-9-etc) perform 2 INVERTED Burpee 🙂 | |
| 17.09 | WOD: |
| WOD: BUDDY WOD | |
| FOR TIME | |
| – 700m Farmers Carry @2×15/10kg | |
| Switch whenever you like. | |
| INTO | |
| 5 ROUNDS: | |
| – 36 Russian KB Swings @20/12kg | |
| – 14 Burpees over the DB | |
| – 8 Devil Press @2×15/10kg | |
| Split reps exactly in half, and follow the order. |
U1 Endurance
| 12.09 | |
| WOD: FOR TIME | |
| – 50 Cal Row | |
| – 50 Double Unders | |
| – 50 Goblet squats 20/12kg | |
| – 50 Hand Release Push Ups | |
| – 700 m Run | |
| – 50 Hand Release Push Ups | |
| – 50 Goblet squats 20/12kg | |
| – 50 Double Unders | |
| – 50 Cal Row | |
| 14.09 | |
| ‘The 29″ | |
| 4 ROUNDS: | |
| – 29 KB Swings @20/16kg | |
| – 29 Sit Ups | |
| – 29 Box Jumps | |
| – 29 Knee 2 Elbows | |
| – 29 Burpees | |
| 16.09 | |
| 5 ROUNDS: | |
| – 500/400m Row | |
| – 30 DB Snatch @15/10kg | |
| – 20 Burpee Box Jump | |
| 1:30 REST | |
