U1 Lite:
Wednesday 23.1.2019
Focus:
Kettlebell Swing Russian / USA
3 x 10 tempo ring rows
3 x 15 sit ups
3 x 10 push ups
Tabata Style x 6 rounds:
20 sec of work alternated by 10 sec rest of:
Kettlebell Swing Russian / USA
Ring Rows
Ab Mat Sit Ups
Push Ups
Thursday 24.1.2019
Focus:
Burpees
Goblet Squats
Row Sprint Technique
AFAP (As Fast As Possible)
5 rounds for time of:
200m Row
15 Burpees
15 Goblet Squats 16/12kg
Saturday 26.1.2019
Focus:
3 x 40m bear crawl
3 x 20m walking lunges
3 x 10 push ups
Squat mobility
Partner WOD
7 ROUNDS each – back to back:
5 Burpees
8 Kcal bike
10 Air Squats
*1 person works, 1 person holds empty bar overhead.
U1 Strongman:
Saturday 26.1.2019
Event 1:
1 attempt at max reps
Squat
Description
Load up a 1.25 x bodyweight squat and perform as many reps as possible without dropping the bar.
Event 2:
2 attempts at highest reps:
Weight for reps
Description
Set a yoke crossbar to just below chest height. In 30sec, throw a d-ball (70/50kg) over the bar as many times as possible.
WODstacle:
Monday: 21.1.2019
Focus: Shoulder mobility
Tech. Rope to Rope Swing
Tech. Ring to Ring Swing
WOD: 25 Min AMRAP
250 Meter Row
Rope to Rope swing
20 Burpees
Ring to Ring Swing
15 Burpees
Rope to Rope Swing
10 Burpees
Ring to Ring Swing
5 Burpees
U1 Endurance Indoor:
Wednesday 23.01.2019
Partner WOD
40 Rounds ( 20 rounds per person )
I go, You go.
5 Burpees
10 Air Squats
5 Kcal Row
