U1 Lite:
Monday 23.9.2019
Focus:
Lower body and posterior chain warm up
DB Snatch Technique
3 x 5 per arm Bottom Up KB press
3 x 60 m per arm KB Overhead Walk
WOD: 15 min AMRAP
– 20 Alternating DB Snatches 15/10kg
– 15 Air Squats
– 5 Burpees
Tuesday 24.9.2019
Focus:
General warm up and mobility
Rowing Practice
Front Squat Technique
WOD: 16 min EMOM
Min 1: 5 Front Squats @ 32/22 kg
Min 2: 8/6 kcal ROW
Wednesday 25.9.2019
Focus:
Dball Over the shoulder clean
KB Swing Practice
TATABA Hollow / PLANK
WOD: FOR TIME
200m RUN
20 Burpees
20 KB Swings 20/16kg
20 Air Squats
20 DBall Over Shoulder Clean 35/20kg
20 Push Ups
20 Kcal Bike
200m RUN
Thursday 26.9.2019
Focus:
Deadlift Practice
Push Press Practice
WOD:
21-15-9
– Push Press 22/12kg
– Air Squats
INTO
9-15-21
– Deadlift 22/12kg
– Push Ups
Saturday 28.9.2019
Focus:
General Warm Up
KB Swing Practice
WOD Movements standards
WOD: PARTNER WOD
A) 5 min AMRAP:
– 20 Air Squats ( split )
– 20 KB Swings 16/12kg ( split )
2 MIN REST
B) 5 min AMRAP:
– 20 Push Ups ( split )
– 20 Goblet Squats 16/12kg ( split )
2 MIN REST
B) 5 min AMRAP:
– 20 AbMat Sit Ups ( split )
– 20 KB Deadlifts 16/12kg ( Split )
U1 Endurance Indoor:
Monday 23.9.2019
FOR TIME:
2 km ROW
75 Goblet Squats 24/16kg
700m RUN
75 Burpees
5 km BIKE
Wednesday 25.9.2019
TEAMS OF 4:
6 min AMRAP:
Buddy 1: 100m Push Sprint 50/30kg
Buddy 2: Sandbag BearHug Hold 45/35kg
Buddy 3: MAX kcal SKI
Buddy 4: REST
Once the 100m sled Sprint is done, rotate.
Rest 1 min
Repeat 5 times
SCORE = TOTAL KCAL SKI
U1 strength
Saturday 28.9.2019
Superset x 7:
1: 1 Pegboard ascent
2: 5 Double KB push press (RPE 8-9)
3: 10m Yoke carry (2-3 x BW)
4: Rest 90-120sec
Friday evening 27 September 18.30-20.00 Beginnersclass!
