Mobilityhttps://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.b |
AtarimStrength: Pull by personal program P-2: AMRAP of 4 pistols 6 burpee pullup 8 TTB |
Strength: Pull by personal program
Technique: pistol mobility
Metcon: For time:
50 pistols
50 HRPU
50 KBS 24/16
50 Burpees
EMOM perform 5 jumping pullup
Open gym:
work on missed strength, practice skills, and do a metcon recommended by coach
Intermediate:
Mens challenge event 4.
15 OHS 70/45 KG.
30 Toes 2 bar
15 OHS
30 Ring dips
Strength: Legs & Pull
Deadlifts
0-1: 5×5 with weight from elements class
1-6: 5×5 Find new 5RM
Wendler: Establish new 1RM
Superset with personal pullup program
then
Metcon:
“Bear Complex”*
* Consulte with your coach about the weight
Independent part:
Shoulder mobility+warmup
then
Class 10:00.
EMOM FOR 14 Min
-even min 1 legless rope climb
-odd min
10 box jumps 60/50 cm
then
MetCon:
14 min AMRAP
25 Air squats
50 DU
200 m run
Post your results to the Whiteboard.
Strength: push 5 sets by personal program
then
“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)
*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post your results to the Whiteboard.
Strength: Legs & Pull
Backsquat
0-1: 5×5 with weight from elements class
1-6: 5×5 Find new 5RM
Wendler: Establish new 1RM
Superset with personal pullup program
then
Metcon: 3 RFT
12 HC+Pushpress 50/35*
30 DU
12 burpee
*min weight: 40/25, scale to swing & clapping pushup
Complete at open gym
Hip flexors and ankle mobility.
then
Every 2 min for 20 min perform.
Squat clean+thruster+jerk * add weight each set
then
“Karen”
For time:
150 Wall-ball shots
Strength: Legs & Pull
Backsquat*
0-1: 5×5 with weight from elements class
1-6: 5×5 Find new 5RM
Wendler: Establish new 1RM
* have coach spot you on Max attempts
Superset with personal pullup program
then
Metcon:
9 min Ascending ladder: 1-1, 2-2 etc
Box jump
Ring muscle up/Chinup
Post your results to the Whiteboard.
Strength: push 5 sets by personal program
then
Metcon For quality:
Tabata KB Pushpress
Switch sides each interval, go AHAP, even at the expense of completing more reps
then
Cashout:
ME weighted plank 25/15kg. 3 attempts
Strength: push 5 sets by personal program
then
Technique:
Pistol Mobility
then
Metcon:
2 Rds for time:
1min max ring Pushups
1min Max airsquats
1min Max burpees
1min Max plank
Post your results to the Whiteboard.
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be
Strength: Legs & Pull
Backsquat
0-1: 5×5 with weight from elements class
1-6: Find new 5RM / 3×5 if you trained heavey yesterday (Find 5RM on wednesday)
Wendler: Establish new 1RM / 3×5 if you trained heavy yesterday (Find 1RM on wednesday)
Superset with personal pullup program
Metcon: 10 minutes in Pairs
P-1 20 Goblet Squat
P-2 AMRAP of:
3 BMU
5 HSPU
7 Burpee
Rotate Freely, count total rounds and reps of AMRAP, P-1 continues where partner 2 Left off
Strength: Legs & Pull
Backsquat
0-1: 5×5 with weight from elements class
1-6: 5×5 Find new 5RM
Wendler: Establish new 1RM
Superset with personal pullup program
Metcon: 10 minutes in groups of three
P-1 Max effort Row
P-2 Max Effort Double under
P-3 AMRAP of:
2 BMU/C2B
4 T2B
6 Clapping pushup
8 Jumping lunge (4 per side)
Rotate Freely, count total rounds and reps of AMRAP, P-2 continues where partner 3 Left off
Pre class Mobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be |
AtarimStrength: push 5 sets by personal program Metcon: Barbell Complex 10 Minutes For Quality 1 Clean 1 Front Squat 1 pushpress 1 Power Jerk/Split Jerk Add weight each round DizengoffStrength: push 5 sets by personal program
Technique: KB Clean & Jerk
Metcon: 1 Arm long cycle: 10 Min AMRAP KB Clean & Jerk |
IntermediateComplete at open gym. |
August Throwdown!
3 Rounds For Time of:
400m row
20 Kettlebell swing (24/16)
10 HSPU
– scaled heats will be lighter weight swings, and hand release pushups
***Event will be held at DIZENGOFF! (Reines 1)
*** Athletes should arrive at 13:30 for warm up and instructions
Strength:
Legs & Pull (Superset)
Deadlift:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x5x75% 1x3x85% 1xMAXx95% 2x10x50%
Superset with:
Pulls- 5 sets By personal program
then
Metcon:
3 RFT
400m Run
15 pushups
15 airsquats
15 situps
15 pullups
Independent part: overhead mobility + warmup
then
Class 10:00.
EMOM for 10 min.
10 strict toes to bar.
then
“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 pood)
Post your results to the Whiteboard.