Strength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
2) All levels:Gymnastic pull
5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU
Once more than 10 reps can be performed, move up in progression.
MetCon: 12min AMRAP OF
5 Clapping Push Ups (scale to plyo or HRPU)
7 Strict Curls 20/15kg
9 V-ups
Skill:Kipping: Pull ups/ Bar MU
MetCon:
For Time: “FRANZILLA”
21 Thrusters (40/30kg)
21 Pull-Ups
15 Thrusters (50/35kg)
15 Chest-to-Bar Pull-Ups
9 Thrusters (60/40kg)
9 Bar Muscle-Ups
Endurance
2009 Games “Chipper”
(CFTA Version)
For Time:
15 reps squat clean (50/35)
30 Toes to bar
30 Box jumps (60/50)
15 Bar Muscle ups
30 PushPress (50/35)
30 Double Unders
15 reps Thruster (50/35)
30 Pullups
30 Burpees
100 OH lunges with plate (20/15)
Strength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
2) All levels:Gymnastic pull
5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU
Once more than 10 reps can be performed, move up in progression.
MetCon: 4-8-12-16-20-16-4 reps of
Ring Dips
MedBall Cleans
A) HRPU-20/12lb
B) Ring Push Ups-20/12kg
C) Ring push ups-20/12kg
D) Ring dips 20/12kg.
Strength: Deadlift
B+) Find 5RM
MetCon: 5 RFT
20 One Arm Kb Deadlifts
15 KB Swings
10 Goblet Squats
A) 12/8kg.
B) 16/12kg
C) 24/16kg
D) 32/24kg
Strength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
2) All levels:Gymnastic pull
5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU
Once more than 10 reps can be performed, move up in progression.
For Time:
10 One arm Push Press
20 Toes to bar
10 One Arm Push Press
40 Box Jumps 60/50cm
10 One Arm Push press
20 Russian Twists
10 One Arm Push Press
A) 10/8kg- Step ups permitted
B) 12/10kg
C) 16/12kg
D) 24/16kg
Endurance:
For Time:
50 over the box burpees
50 DU
50 Butterfly Sit Ups
500 m Row
–
40, 40, 40, 400m- 30, 30, 30, 300 m- 20, 20, 20, 200 m, 10, 10, 10 100 m
Strength: Squat
C+) Find 5RM Front squat.
MetCon: 3 Rounds For Reps Of
3min AMRAPs
3 Squat Cleans
6 Burpee high Jumps
9 Deadlifts
*Rest 2min Between Rounds
A) Ask coach For Specific Instructions.
B) 35/25kg
C) 50/35kg
D) 60/42.5kg
D+) 82.5/60kg
Strength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
2) All levels:Gymnastic pull
5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU
Once more than 10 reps can be performed, move up in progression.
MetCon: 9-15-21-15-9 reps of
Bumper Plate G2OH
Ring Dips
Straight leg sit ups
A) 10/5 kg- Dips by ability
B) 15/10- Dips By ability
C) 20/15kg- Ring dips
D) 25/20kg- STRICT Ring Dips.
Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.)
MetCon:20min EMOM
-Even min 3 Snatches 60/42.5kg
-Odd min 3 Clean&jerks 60/42.5kg
*ask coach For scaling Options.
Endurance:
33:30 min AMRAP
100 Mountain Climbers
75 Russian KB Swings (20/12)
50 lateral hurdle jumps
25 Butterfly Sit Ups
5 min Rest
7 min AMRAP
Burpees to target
Strength: Back Squat
A) Back Squat 5*5*5RM
B+) Back Squat 5*5*90% 5RM
Perform for reps:
Tabata “LEGZZZ”
Tabata Air Squat
– rest 1 min
Tabata Lunges
– rest 1 min
Tabata Row
– Rest 1 min
Tabata Lunges
Olympic weightlifting WOD 27/7:
Strength: Overhead Press
A) Strict Press 5*5*5RM.
B+) Strict Press 5*5*90% 5RM
MetCon: “Coe” 10 rounds for time of
10 Thrusters 42.5/30kg
10 Ring Push Ups
*Ask coach for scaling.