WOD

Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.)

MetCon: Complete For Time

25 HSPU
50 Box Jumps 60/50cm
25 C2B Pull ups
100 DU
25 Toes 2 Bar
25 Cal row

A) HRPU-Pull ups by ability- SU- Vups.
B) Pike Push Ups- Pull usp by ability-K2E
C+) Rx’d

*Cashout (mandatory)
10 min EMOM
25 sec. ME KB Russian Swings 24/16kg.

 

Olympic weightlifting WOD 25/7

1. Power snatch 3x3x70-75% 3x2x80-85%
2. C&J 3×3+2×70% 3×2+1×80%
3. Snatch pull 5x4x90%
4. Front squat 5x3x85%

 

Endurance

 

5RFT

1k Row

15 STRICT Press (35/25)

30 Barbell Step Ups (35/25; 50/40)

Strength: Dips By Ability
1) 0-5 reps- Perform 5 sets of max reps by ability bench/bar/ ring dips.
2) 5-10 reps- 5*5 reps *90% 3RM
3) 10+: 5*4 reps*95% 3RM

MetCon: 18min AMRAP
6 Ring Dips
12  G2OH
18 OH Lunges

A) Dips by ability- 10/5kg Plate
B) Dips by ability- 15/10kg
C) Ring dips- 20/15kg
D) Strict ring dips-25/20kg.

Strength: Back Squat
A) Back Squat 5*5*5RM
B+) Back Squat 3*5*90% 5RM

MetCon: Perform 4 rounds For Reps in Front Of Running Clock
1min BW Deadlift (scale to ¾ BW/1/2 BW)
1min Box Jumps 60/50cm (step Ups)
1min Cal row
1min V-ups (quality reps only!!)
*2 min rest between rounds.

 

Olympic weightlifting WOD 20/7:

1. Split jerk from racks 15 minutesto est 1 RM of the day (technical) then:
2. Split jerk from racks6x3x75% of daily 1RM
3. Clean pull+hang clean 4×1+3×80% 3×1+2×90%
4. Backsquat 5x5x90% of 5RM

Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.)

MetCon: AMRAP – 3 Rds of 10 min work + 2 min rest

Rd 1:

7 thruster

7 burpees

7 pullups

Rd 2:

7 HPC

7 burpees

7 T2B

Rd 3:

7 S2OH

7 burpees

7 diamond pushups

A) Ask coach for modifications
B) 30/20kg- Pull ups by ability
C+) 42.5/30kg- Pull ups

 

Olympic weightlifting WOD:

1. Snatch complex: SN high pull+muscle snatch+power snatch+drop snatch/snatch balance. 7 rds, start @50% add weight by feel
2. Pushpress 6x3x70%
3. Deficit clean pulls 3x3x95% 3x3x105%
4. Front squat3x3x75% 3x2x85%

 

Endurance WOD:

Buy In: 1k Row Test

Metcon:

30 min AMRAP

10 V-Ups

20 Wall Balls

50 m Suitcase Carry (24/20)

250m Row

Strength: Dips By Ability
1) 0-5 reps- Perform 5 sets of max reps by ability bench/bar/ ring dips.
2) 5-10 reps- 5*5 reps *80% #RM
3) 10+: 5*5 reps*90% 3RM

MetCon: 3 RFT
12 Burpees
21 American KB swings
12 Pull Ups

A) Ask coach For specific Instructions.
B) 20/12 kg KB- Pull ups by ability
C) 24/16kg KB- Pull Ups
D) 32/24 kg/ C2B Pull ups