U1 Lite:
Monday 10.2.2020
Focus:
Manmakers Technique
A) Deadlift 5 x 5 ( Build Up)
* after each set perform 8 single arm KB shoulder press
B) WOD: 3 ROUNDS
8 Manmakers 15/10 kg per hand
15/10 kcal BIKE
Tuesday 11.2.2020
Focus:
General Warm Up
A) Bent Over Row 4 x 8 ( Build Up)
* after each set perform 12 barbell floor triceps extension
B) WOD: 14 min AMRAP
10 Push Ups
15 Sit Ups
20 Air Squats
Wednesday 12.2.2020
Focus:
Dball over the shoulder clean
A) Strict Double KB Shoulder Press 4 x 8 ( Build Up)
* after each set perform 15 Hollow Rocks
B) WOD: 12 min AMRAP
5 Dball Over Shoulder Clean 40/20kg
7 Burpees
9 Box Jumps
Thursday 13.2.2020
Focus:
Row technique
A) Bulgarian Split Squat 3 x 12 per leg
* after each set perform 15 Goblet Squats
B) WOD: 6 ROUNDS
10/8 kcal ROW
14 Plate to Overhead 15/10kg
Saturday 15.2.2020
Focus:
General Warm Up
FOR TIME:
PARTNER WOD:
70-60-50-40-30-20-10
– Alternating Sit Ups
– Alternating Air Squats
– 10 Burpees after each set (split)
U1 Endurance Indoor:
Monday 10.2.2020
PARTNER WOD
FOR TIME
5 ROUNDS
800m ROW
40 KB Swings 24/20kg
30 kcal BIKE
Wednesday 12.2.2020
PARTNER WOD
FOR TIME
50 Burpees
2000m ROW
40 Burpees
1500m ROW
30 Burpees
1000m ROW
20 Burpees
500m ROW
Cash Out: 200 Double Unders / 600 Single Unders
U1 Strength
Saturday 15.2.2020
A) Fat bar ground to overhead Build up to daily max
B1) Atlas stone to shoulder 6 x 6 AHAP
B2) Fat bar shoulder to overhead 6 x 6 72-75% of A
