WOD
Friday 04.10.2019
Amrap 25 Min
12 KB Thrusters 2×12/2×8 kilo
20M overhead walking lunges 12/8 kilo
4x D ball over shoulder 70/50 kilo
1/4 pipe-straight wall-inverted wall
RX+ 2×16/2×12 kilo
U1 Lite:
Monday 30.9.2019
TBA
Tuesday 01.10.2019
TBA
Wednesday 02.10.2019
Focus:
DB Snatch Practice
Rope Climbs Practice
3 x 15 Biceps Curls
3 x 40m OH DB Walk
WOD : 15 min AMRAP
2 Rope Climbs / 4 Rope Up Downers
10 Alternating DB Snatches 15/10kg
15 Air Squats
Thursday 03.10.2019
Focus:
General Mobility Work
Skierg Technique
Row Technique
WOD: 20 min EMOM
Min 1: 8/5 kcal SKI ERG
Min 2: 8/5 kcal ROW
Min 3: 8/5 Burpees
Min 4: REST
Saturday 05.10.2019
Focus:
General Warm Up
Deadlift Practice
WOD: PARTNER WOD
FOR TIME:
60 kcal BIKE
60 Deadlifts 42/32kg
50 kcal BIKE
50 Push Ups
40 kcal BIKE
40 Sit Ups
30 kcal BIKE
30 Burpees
Follow the order. Split work as you like with your buddy.
U1 Endurance Indoor:
Monday 30.9.2019
TBA
Wednesday 02.10.2019
FOR TIME:
21-18-15-12-9-6-3
DB Push Presses 15/10 kg per hand
BOX JUMP OVER
700m RUN and STRAIGHT INTO:
3-6-9-12-15-18-21
DB Thrusters 15/10 kg per hand
BURPEES
U1 strength
Saturday 05.10.2019
Superset x 5:
1: 8 Front squats (RPE 7.5-8.5)
2: 20m Arm over arm sled rope pull (2-3 x BW)
3: 30sec Hollow body hold (small sandbag or D-ball on stomach)
4: Rest 90-120sec
