Skill Warm Up: DU Practice
Strength: Squats
A) Back Squat 5*5*EW
B+C) Back Squat.4*5*85% 5RM; +5*85% 5RM
C+D) Front Squat 4*5*85% 5RM; +5*85% 5RM
MetCon: 3RFT
10 Overhead Squat
50 Double unders.
A) G.Squats 16/12 kg-SU
B) 30/20 kg- DU by ability.
C) 42.5/30kg – Double inders
D) 60/42.5kg- DU
E) 60/42.5kg- 20 TU
Strength: Dips
Perform by ability:
5*5-10 reps ( add weight if needed)
1) Bench Dips
2) Bar Dips
3) Ring Dips
MetCon: “Elizabeth”
21-15-9 reps of
Cleans 60/42.5kg
Ring Dips
*Ask coach for mod
Strength: Complete Missed Lift.
MetCon: “Angie”
Complete For time
100 Pull ups
100 Push ups
100 Sit Ups
100 Air Squats
*Ask coach for MOD options.
Warm up: 5min Double unders practice.
Skill: “False Grip”
Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
5) One arm chinup 5xMax per side
MetCon: “Strongman MOD Jackie”
400m Suitcase carry (200m L+200m R) 24/16kg
50 One Kb Overhead squats 24/16kg
30 FG ring Pull ups (MOD to: FG ring rows/Ring MU/BMU)
Endurance:
“Hidalgo“
For time:
Run 2 miles
Rest 2 minutes
20 Squat cleans (60/42.5)
20 Box jump, (60/50)
20 OH lunge steps with 20/15kg over
20 Box jump, (60/50)
20 Squat clean (60/42.5)
Rest 2 minutes
Run 2 miles
Strength: Deadlift
A) Deadlift 5*5*EW
B+C) Deadlift Establish 5RM.
D+E) Establish 5RM T&G Deadlift (Quality reps only!)
MetCon: In Front Of running Clock
4min AMRAP
5 Power Cleans
9 Over The Box jumps (Steps permitted for: A,B)
– 2 minutes rest
3min AMRAP
4 Power Cleans
7 Over the box Jumps
– 90 seconds rest.
2min AMRAP
3 Power Cleans
5 Over The box jumps
-1min Rest.
1min AMRAP
1 Power Clean
3 Over the box jumps.
Rx’d: ¾ BW clean, 60/50 cm Box
*(Scale Down by ability, ½ BW, ⅓ BW, KB SWING AHAP)
Olympic weightlifting:
Strength: Overhead Press
A) Shoulder Press 5*5*EW
B+C) Shoulder Press establish 5RM.
D) Push Press establish 3RM
E) Push Jerk Establish 2RM.
MetCon: For Time
15 Shoulder 2 Ovhead
10 Burpees OTB
20 SDLHP
10 Burpees OTB
25 Ring Dips
10 Burpee OTB
20 SDLHP
10 Burpees OTB
15 S2OH
A) Ask coach for specific instructions.
B) 30/20kg- Dips by ability
C+D) 42.5/30kg-Ring Dips
E) 50/35kg- Strict Ring Dips
Skill: “False grip”
Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
5) One arm chinup 5xMax per side
MetCon: 16min AMRAP
7 False Grip ring Pull ups
9 KB Swings AHAP (has to be done unbroken)
Olympic weightlifting WOD:
Endurance:
“Whitten“
Five rounds for time of:
22 Kettlebell swings, (32/24)
22 Box jump, (60/50)
Run 400 meters
22 Burpees
22 Wall ball shots, (20/14)
HAPPY NEW YEAR!!!
Skill Warm Up:
DU Practice
Strength: Squats
A) Back Squat 5*5*EW
B+C) Establish 5RM Back Squat.
C+D) Establish 5RM Front Squat.
MetCon: 21-15-9 reps of
One arm OH KB Lunges (Repsx2)
Double unders
A) Lunges by ability- SU
B) 12/8kg-DU By ability
C) 16/10kg-DU
D+E) 24/16kg-UNBROKEN DU
Strength: Dips
Perform by ability:
5*5-10 reps ( add weight if needed)
1) Bench Dips
2) Bar Dips
3) Ring Dips
MetCon: 5 RFT
10 Push ups
15 Wall Balls
20 Sit Ups
A) HRPU-20/12lb
B) HRPU-20/12lb-0/5kg weighted sit ups
C) Ring Push ups (by ability)-20/12lb-15/10kg sit ups.
D,E) Ring Push Ups-20/14lb-20/15kg weighted sit ups.
