U1 Lite:
Tuesday 19.2.2019
Focus:
General Warm UP
Thrusters / Front Rack Position
3 x 20 Hollow Rock
AMRAP 15 min:
10 Thrusters 22/12kg
8 Ring Rows
6 Push ups
Wednesday 20.2.2019
Focus:
Small Ball Over Shoulder Clean
MedBall Clean
CORE Warm Up
5 Rounds for time:
10 MedBall Clean 9/6kg
10 Slam Ball Over Shoulder Cleans 35/20kg
Thursday 21.2.2019
Focus:
Hip and Shoulder Mobility
Front Squat and Push Press Technique
EMOM 14min:
12 Front Squat 22/12kg
12 Push Presses 22/12kg
Saturday 23.2.2019
Focus:
General Warm Up
3 x 20 Hollow Rock
3 x 15 Air Squats
3 x 10 Shoulder press
AMRAP 20min:
10+10 Push Ups
10+10 Ring Rows
10+10 Kcal Bike
U1 Strongman:
Let op: 5 weken tijdens the Open zijn er GEEN Strongman work-outs
WODstacle:
Monday 18.02.2019
Focus: Hang parcours + balance beam
6 rounds for time:
**Drop-off penalty = 3 burpees
U1 Endurance Indoor:
Tuesday 19.2.2019
9 min AMRAP:
9 Burpees
9 AbMat Sit Ups
9 DeadLifts 62/42kg
REST 3 MIN
7 min AMRAP
7 Burpees
7 Push Ups
7 Hang Power Clean 42/22kg
REST 3 MIN
5 min AMRAP
5 Burpees
5 Air Squats
5 Push Presses 32/12kg
Wednesday 20.2.2019
24 min:
30 sec. WORK / 30 sec. REST
1. Kcal Bike
2. Kcal ROW
3. Jumping Jacks
Score – total reps
* CORE finisher 🙂
