U1 Lite:
Monday 17.2.2020
Focus:
Front Squat Mobility and Technique
A) Front Squat 4 x 9
* after each set perform 30 sec Hollow Hold
B) WOD: 12 min AMRAP
12 Ring Rows
16 Alternating Walking Lunges
Tuesday 18.2.2020
Focus:
General Warm Up
A) Sled Push 5 x 40m ( build up)
* after each set perform 10 Bet Over Row with barbell
B) WOD: FOR TIME
200m Double KB Farmers Carry 2 x 24/20kg
40 Burpees
Wednesday 19.2.2020
Focus:
Deadlift Practice
A) Strict Shoulder Press 4 x 8 ( Build Up)
* after each set perform 15 Back extension
B) WOD: 5 ROUNDS
3 Deadlifts @ 75% BW
100m shuttle run
15 Air Squats
Thursday 20.2.2020
Focus:
Devils Press Technique
SKI ERG PRACTICE
A) 1 Arm KB Bent Over Rows 3 x 12
* after each set perform 10 DB Floor Chest Presses
B) WOD: 14 min AMRAP
5 Devil Presses 15/10 kg per hand
7/5 kcal SKI ERG
Saturday 22.2.2020
Focus:
General Warm Up
Movements Standards
Partner WOD:
80 Weighted Box Step Ups 20/16 kg KB
80 Sit Ups
80 Kcal ROW
80 Air Squats
80 Kcal Bike
Break the reps and order in any way you like to achieve fastest time.
One works / one rests.
U1 Endurance Indoor:
Monday 17.2.2020
14 min AMRAP:
300 m ROW
20 KB Goblet Squats
10 Push Ups
2 min REST
14 min AMRAP:
16/12 kcal BIKE
20 KB Swings 24/16kg
10 Sit Ups
Wednesday 19.2.2020
PARTNER WOD
Every 4 min for 32 min:
20/16 kcal BIKE
14 Burpees
20/16 kcal BIKE
Time left – rest.
U1 Strength
Saturday 22.2.2020
A) Deadlift Build up to daily max
B) Deadlift for reps Max reps in 1min 85% of A
C) Yoke walk Build up to daily max 10m carry
D) Yoke walk for distance Max distance in 1min 75% of A
