Strength: Squats
A) Back Squat 5*5*5EW
B) Back Squat 5*5*90%5RM
C+D) Front Squat 5*5*90% 5RM.
E) Squat Clean+2 Front Squat 5*1+2*90% 1RM Clean
MetCon: 3 Rounds for reps
4min AMRAPs
5 Deadlifts
7 Pull Ups
9 Box Jumps
2min rest between rounds.
A) 16/12kg Swings- J.Pull ups- 60/50cm box jumps step ups permitted
B) 50/35kg- Pull ups by ability- 60/50cm Step ups permitted.
C) 70/45kg-60/50cm
D) 100/55kg-70/60cm
E) 140/70kg- C2B- 70/60cm
Strength: Press
A) Shoulder Press 5*5*EW
B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps
MetCon: Partner “Double Grace”
In teams of 2 perform
60 clean&jerks for time 60/42.5kg
P1- Work
P2- Rest
*Ask coach for modifications.
Skill: Ring Muscle Ups
Strength:
By ability
10 min EMOM
1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)
OR : Beast mode
10min Of Death by unbroken Ring MU
MetCon: 10-8-6-4-2 reps of
Strict (By ability) Chin ups
Strict (by ability) Dips
Weighted V-ups (quality) 12/8kg
Ask Coach for modifications.
Endurance:
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 70/50kg.
7 box jumps, 60/50 cm
Then, 5 minutes of:
Turkish get-ups, 20/12kg.
Then, 5 minutes of:
7 snatches, 32.5/25kg
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Metcon: in teams of 3:
for time – i go u go
150 pullups
150 wallballs
150 S2OH 60/40
150 situps
1km run together
Strength: Press
A) Shoulder Press 5*5*EW
B) Shoulder Press 5*5*90% 5RM
C,D,E) Push Press 5*5*90% Push Press
MetCon: 5-7-9 reps of
Hang Power Snatch
Ring Dips*2
Burpees
A) SDLHP*2 16/12kg- Dips by ability
B) 30/20kg-Dips by ability
C) 42.5/30kg- Ring Dips
D) 50/35kg-Ring dips
E) 70/50kg-Stirct Ring dips.
Skill: Ring Muscle Ups
Strength:
By ability
10 min EMOM
1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)
OR : Beast mode
10min Of Death by unbroken Ring MU
MetCon: 5 RFT
3 Bar MU
6 HSPU
9 Pistols
*Ask Coach for modifications.
Olympic Weightlifting WOD
Endurance:
“Andy Light”
For time:
25 thrusters, 52.5/42.5 kg.
50 box jumps, 60/50cm.
75 deadlifts, 52.5/42.5kg.
1.5-mile run
75 deadlifts, 52.5/42.5kg
50 box jumps, 60/50cm.
25 thrusters, 52.5/42.5kg
Strength: Squats
A) Back Squat 5*5*5EW
B) Back Squat 5*5*90%5RM
C+D) Front Squat 5*5*90% 5RM.
E) Squat Clean+3 Front Squat 5*1+3*85% 1RM Clean
MetCon: 5-10-15-10-5 reps of
Power Clean
Triple Unders (DU*3)
A) KB Swings 16/12kg-SU*3
B) 30/20kg-TU/Du by ability.
C) 42,5/30kg-TU/DU
D) 60/42.5kg-TU/UNbroken DU
E) 80/50kg -TU
Strength: Press
A) Shoulder Press 5*5*EW
B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps
MetCon: In teams of 2 complete 4 rounds for time
20 Ring Push Ups
30 Pull Ups
40 Sit Ups
50 Air Squats
P1- Work
P2- Rest.
*Ask Coach for modifications.
Skill: Ring Muscle Ups
Strength:
By ability
10 min EMOM
1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)
OR : Beast mode
10min Of Death by unbroken Ring MU
MetCon: “AMANDA”
9-7-5 Reps of
Ring Muscle ups
Squat Snatch 60/42.5kg
*Ask coach for modifications.
Strength: Deadlift.
A) Deadlift 5*5*EW
B) Deadlift Establish 5RM.
C,D,E) Deficit (10kg Plate) Clean Pull establish 3RM (Use straps)
MetCon: AMRAP Ladder Of
2 Power Cleans
2 Box over Jumps
3 Power Cleans
3 Box Over Jumps
4
4
…
A) 16/12kg SDHP- 60/50cm (Scale by ability) Step ups permitted
B) 30/20kg- 60/50cm, Step ups Permitted.
C) 42.5/30kg-60/50cm box
D) 60/42.5kg-70/60cm
E) 85/55kg Clean-70/60cm