WOD 13/11/19

Skill: By coach prescription

MetCon: Hero WOD
“31 Heroes”

As Many Reps as Possible (AMRAP) in 31 minutes

With a Partner

8 Thrusters (70/50 kg)

10 Rope Climbs

11 Box Jumps (70/60 cm)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/ bumper plate (20/10 kg). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.


*Ask coach for scaling options.

 

Olympic weightlifting:

  1. Block snatch (knee) 3x3x70% | 2x3x80% | 2x2x85%
  2. C&J 3×2+2×705 3×1+2×80%
  3. Tempo snatch pull (5up 5 down) 5x3x55%
  4. Back squat 4x3x75% | 2x3x80% | 1x3x85%

WOD 12/11/18

Strength:

A) Deadlift 5*5 with weight from elements.
B) Deadlift 5*5*90% 5RM
C+) Deadlift establish 3RM.

Skill: Snatch

MetCon: For time
9 Deadlifts
7 Power Cleans
5 Power Snatches
7 Deadlifts
5 Power Cleans
3 Power Snatches
5 Deadlifts
3 Power Cleans
1 Power Snatch

A) Ask coach for specific instructions.
B) 30/20kg Bar
C) 45/30kg Bar
D) 75/40kg Bar

S&A WOD:

Strength:
Strict Press
Back Squat
5-5-5-5; +5*80% (from Last set)

MetCon: “Karen”
150 Wall Ball Shots for time

WOD 9/11/18

Skill: Barbell Snatch

MetCon: In teams of 2 complete for time& quality

400m Run
50 Snatches
400m Run
40 Snatches
400m Run
30 Snatches
400 m Run
20 Snatches
400m Run
10 Snatches

A) Ask coach for specific instructions.
B) 30/20kg
C) 42.5/30kg
D+) Squat Snatches ONLY!!!!

S&A WOD :

Strength:

Chin Ups 3-3-3-3-3-3
Deadlift 5-5-5-5; +5*80% (from last set)

*time cap 30min.

Accessory:
Ring rows 3-4*10-15
KB Russian swings 3-4*15-20 UNBROKEN REPS (GO AHAP by ability)
*time cap 20min.

WOD 8/11/18

Strength:

Squats
A) Back Squat 5*5 weight from elements.
B) Back Squat Establish 5RM.
C+) Front squat Establish 3RM

MetCon: 15min AMRAP

3 Strict Pull ups
6 Alt. Pistols
12 KBS
24 DU

A) Ask coach for specific instructions.
B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability
C) 24/12kg KB
D) Strict Bar MU (strict for men only)-32/24lg AMERICAN Swing

 

Olympic weightlifting:

  1. 3 position snatch (top to bottom) 5 sets @70%
  2. Snatch with tempo first pull 3x3x75% | 3x2x80% | 2x2x85%
  3. Clean pull 5x3x100%
  4. Front squat 3x3x75% 3x2x85% 1x1x90%

WOD 6/11/18

Skill: L-sit Practice.

MetCon: Hero WOD:
“Omar”
For Time

10 Thrusters (42.5/30kg)

15 Bar-Facing Burpees

20 Thrusters (42.5/30kg)

25 Bar-Facing Burpees

30 Thrusters (42.5/30kg)

35 Bar-Facing Burpees

*Ask coach for scaling options.

 

Olympic weightlifting:

  1. Snatch 3x3x75% | 3x2x85% (beginners overhead squat 6×3)
  2. Clean with pause at knee 3x3x75% 3x3x85%
  3. Jerk from racks (beginners pushpress with pause at dip) 4x3x75% 3x3x80% 2x2x85%
  4. Backsquat+ front squat 3×7+13×65% of backsquat

WOD 5/11/18

Strength:

A) Deadlift 5*5 with weight from elements.
B) Deadlift Establish 5RM.
C) Snatch Grip DL (Use straps) Establish technical 3RM
D) Snatch Pull (Use  straps) Establish technical 3RM

Skill: Snatch warm up drills.

MetCon: 1-3-5-7-9 reps of
Sumo DL high pull
Squat Snatch
Bar MU

A) Ask coach for specific instructions.
B) 30/20kg- C2B Pull ups
C) 42.5/30kg- Bar MU (by ability)/ C2B Pull ups
D+) 60/35kg- Strict Bar MU/kipping BMU

S&A WOD :

Strength:
Hall Pull 5-5-5-5: +5*80% from last set
Back Squat 6*3*70% 3RM (80% 5RM)
Accessory:
KB/DB One Arm row from lunge position 3*8-12 (each side)
Strict curls 4*10-15
*time cap 20min.

WOD 4/11/18

Strength:
A) Shoulder Press 5*5 with weight from elements.
B) Shoulder Press: Establish 5 RM.

C) Snatch Grip BTN Push press Establish 3RM
D+) Snatch Grip BTN Push jerk Establish 3RM

MetCon: 25min Partner AMRAP of:
200m Partner (Sandbag carry)
20 HSPU
30 Box Jumps 60/50cm

P1- Work
P2- Plank Hold (beast: L-sit hold)

WOD 3/11/18

Strength:

A) Shoulder Press 5*5 with weight from elements.
B) Shoulder Press: Establish 5 RM.

C) Snatch Grip BTN Push press Establish 3RM
D+) Snatch Grip BTN Push jerk Establish 3RM

MetCon: 25min Partner AMRAP of: 

200m Partner (Sandbag carry)
20 HSPU
30 Box Jumps 60/50cm

P1- Work
P2- Plank Hold (beast: L-sit hold)

WOD 2/11/18

 

3/11 Saturday

Skill: Snatch or complete missed strength

MetCon: 16 minute AMRAP

3 burpee box jump 60/50

6 Toes to Bars

9 Wallball shots 20/12

* Every 3 rounds go for 200 meter run with wallball

WOD 2/11/18

 

 

Skill:

Barbell Snatch Practice 20 min.

MetCon:

20min AMRAP ladder of

1 Snatch
2 Pull ups

2 Snatches
3 Pull Ups

3 Snatches
4 Pull ups

Etc….

A) Ask coach for specific Instructions
B) 30/20kg- Pull ups by ability.
C) 42.5/30kg- Pull ups
D) 50/35kg- C2B Pull Ups

E) 60/40 – BMU

S&A WOD :

Strength:
Strict Press 6*3*70% 3RM (80%5RM)
Front rack lunges 5-5-5-5: +5*80% from last set
*time cap 30min.

Accessory:
KB One Arm Deadlift 3*8-12 (each side)
One arm KB/DB shoulder press 3*10-15 (each arm)
*time cap 20min.