U1 Lite:
Monday 27.1.2020
Focus:
Shoulder Warm Up
Ski Erg Practice
A) KB Strict Shoulder Press 4 x 8 ( Build Up)
* after each set perform 12 Ring Rows
B) WOD: 5 ROUNDS
20 KB SWINGS 20/16kg
20 Sit Ups
10 Kcal SKI ERG
Tuesday 28.1.2020
Focus:
Hang Power Clean Technique
A) Bulgarian Split Squat 4 x 6+6
* after each set perform 15 banded Good Mornings
B) WOD: 12 min AMRAP
10 Hang Power Cleans 32/22 kg
10 Push Ups
Wednesday 29.1.2020
Focus:
General Warm Up
A) 4 x 40m Sled Push ( Build Up)
* after each set perform 30 sec PLANK HOLD
B) WOD: 3 ROUNDS
100m Sandbag Carry 55/45kg
15 Burpees
Thursday 30.1.2020
Focus:
Deadlift Practice and Technique
A) Deadlift 5 x 5 ( Build Up)
* after each set perform 10 Lu Raises
B) WOD: 16 min EMOM
Min 1: 30 sec BIKE
Min 2: 20m Sled Pull 90/70 kg
Min 3: 8 Burpees
Min 4: REST
Saturday 1.2.2020
Focus:
General Warm Up
Partner WOD
in 4 min window perform
– 14 kcal BIKE
– 14 Goblet Squats
– 14 Burpees
Time left – REST
Repeat 7 times.
RX = 20/16 kg
U1 Endurance Indoor:
Monday 27.1.2020
Partner WOD
FOR TIME:
50 kcal ROW
50 kcal BIKE
10 Burpees
40 kcal ROW
40 kcal BIKE
20 Burpees
30 kcal ROW
30 kcal BIKE
30 Burpees
20 kcal ROW
20 kcal BIKE
40 Burpees
10 kcal ROW
10 kcal BIKE
50 Burpees
Wednesday 29.1.2020
PARTNER WOD – 10 ROUNDS
14 KCAL ROW
14 Deadlifts 52/32kg
14 KCAL SKI
14 Shoulder to Overhead 52/32 kg
One works at the time
U1 Strength
Saturday 1.2.2020
No Strength because of beginnersclass
