U1 Lite:
Monday 20.1.2020
Focus:
Shoulder Warm Up
Devil Press Technique
A) Strict Shoulder Press 4 x 8 ( Build Up )
* after each set perform 15 Reverse Flyes
B) WOD: 13 min AMRAP
6 Devil Presses 15/10 kg per hand
80m Sandbag Carry 55/45kg
Tuesday 21.1.2020
Focus:
Lower Body Mobility
KB Swing Practice
A) Barbell Bent Over Row 4 x 10 ( Build Up)
* after each set perform 12 Biceps Curls
B) WOD: 3 ROUNDS
20 Box Jumps
30 Goblet Squats
40 KB Swings
RX= 20/12kg
Wednesday 22.1.2020
Focus:
Row Technique
Push Press Practice
A) Deadlift 6 x 4 ( Build Up)
* after each set perform 40 sec Hollow Hold / PLANK
B) WOD: FOR TIME
21-15-9
– Row kcal
– Deadlift
21-15-9
– Bike kcal
– Push Press
RX= 45/30kg
Thursday 23.1.2020
Focus:
Front Squat Mobility
A) Front Squat 4 x 8 ( Build Up )
* after each set perform 8-10 Push Ups
B) WOD: 18 min EMOM
Min 1: 7/9 kcal SKI
Min 2: 20 Air Squats
Min 3: 20 Russian KB Swings 20/16kg
Saturday 25.1.2020
Focus:
General Warm Up
Partner WOD:
20 min AMRAP
20 Push Ups
20 kcal BIKE
40m Sled Sprint
REST 5 MIN
Finisher:
TABATA Hollow Hold / Sit Ups
U1 Endurance Indoor:
Monday 20.1.2020
10 Rounds for time:
4 Devil Presses
12 Box Jumps
200m ROW
RX = 22.5 / 15 kg per hand
Wednesday 22.1.2020
Partner WOD
in 4 min window perform
– 20 kcal BIKE
– 20 Goblet Squats
– 20 Burpees
Time left – REST
Repeat 8 times.
RX = 24/16 kg
U1 Strength
Saturday 25.1.2020
A) Sled push 1 x 10m Daily max: heaviest weight possible without stopping
B) Zercher squat 8 x 8 RPE 8.5
C) Sled push Every 30sec x 10 20m push @ 50% of A
