WOD 13/7/17

/in /by

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

MetCon: 9-15-21-15-9 reps of
Deadlift
One ARM OH lunge

A) 80% 5RM DL-10/8kg KB
B) 60/40-12/8kg KB
C) 85/57.5kg – 16/12kg KB
D) 102.5/70kg-24/16kg KB

 

Olympic weightlifting WOD 13/7:

  1. TNG Power clean 7x3x70-80%
  2. 15 min to find 1RM thruster (from racks)
  3. TNG pushpress 5x3x60-70%
  4. Backsquat+front squat 3×7+13×60% of backsquat

WOD 12/7/17

/in /by

Strength: Overhead Press
A) Strict Press 5*5*5RM.

B+) Strict Press 5*3*90% 5RM


MetCon: 12 min AMRAP Ladder Of

3 HSPU
5 OHS
4 HSPU
5 OHS
5 HSPU
5 OHS
6 HSPU
7 OHS
7 HSPU
7 OHS
8 HSPU
7 OHS
9 HSPU
9 OHS
… etc.

A) HRPU- OHS By ability (empty bar/broomstick with proper form) / goblet squat 12/8kg
B) Pike Push Ups – 30/20kg OHS
C) HSPU-40/30kg
D) HSPU- 50/30kg
D+) 25/10KG DEFICIT hspu- 60/42.5KG

WOD 11/7/17

/in /by

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

MetCon: 3 Rounds for reps
6min AMRAPs OF
4 Toes 2 Bar
8 Burpees
16 Double Unders

1min Rest Between Rounds

*Ask coach for scaling options.

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

 

Olympic weightlifting WOD 11/7:

  1. TNG power snatch 5-5-5-5-5-5
  2. OHS Ladder E2MOM 3 reps 40-50-60-70-80-90/15-25-35-45-55-65
  3. Tempo clean pull (5sec) 7x3x60%
  4. Split press 4x4x90% 5RM Shoulder press

WOD 10/7/17

/in /by

 

Strength: Deadlift/Lunges (stationary)
A) Deadlift 5*5*5RM.
B+C) Lunges 5*3*90% 5RM
D) Front Rack Lunges 5*3*90% 5RM

MetCon: “Fight Gone Bad”

3 Rounds, For Total Reps in 17 minutes

1 minute Wall Balls (20/12 lbs)

1 minute Sumo Deadlift High-Pulls (35/25kg)

1 minute Box Jumps (60/50cm)

1 minute Push Press (35/25kg)

1 minute Row

1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*Ask coach for scaling options.

 

WOD 9/7/17

/in /by

 

Strength: Dips By Ability
1) 0-5 reps- Perform 5 sets of max reps by ability bench/bar/ ring dips.
2) 5-10 reps- 6*5 reps *70% #RM
3) 10+: 6*5 reps*85% 3RM

MetCon: 10 rounds of 1min work 1 min rest
3 Pull Ups
6 Push Ups
9 Air Squats

*Ask coach for scaling options.

WOD 7/7/17

/in /by

Skill WORK: BY coach prescription.

MetCon: “Seven Deadly Sins”
 For Time

10 Chest-to-Bar Pull-Ups

20 Toes-to-Bars

30 Deadlifts (85/60kg)

100 Double-Unders

30 Box Jumps (60/50cm)

20 Burpees

10 Cleans (85/60kg)


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

WOD 6/7/17

/in /by

 

****JULY MORNING SCHEDULE UPDATE:

 

NO CLASSES OR OPEN GYM AT ATARIM On SUNDAY’S, TUESDAY’S, THURSDAY’S from 800-1100!***

 

 

 

 

 

 

Strength: Back Squat
A) Back Squat 5*5*5RM
B+) Establish 5RM Back Squat.

MetCon: 5RFT
50 DU
15 OHS 40/30kg

*Ask coach for scaling options.

 

Olympic weightlifting WOD 6/7:

  1. Snatch 3x3x80% 3x3x80% 2x2x90%
  2. Snatch balance work up to heavy single
  3. Clean pul 5x3x105%l
  4. 1¼  Front squat 6x3x75-85%

WOD 5/7/17

/in /by

****JULY  MORNING SCHEDULE UPDATE:

 

NO CLASSES OR OPEN GYM AT ATARIM On SUNDAY’S, TUESDAY’S, THURSDAY’S from 800-1100!***

 

 

Strength: Overhead Press
A) Strict Press 5*5*5RM.

B+) Establish 5RM Strict Press

MetCon: “FAT AMY”

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings (24/16kg)

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings (24/16kg)

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

WOD 4/7/17

/in /by

****JULY MORNING SCHEDULE UPDATE:

 

NO CLASSES OR OPEN GYM AT ATARIM On SUNDAY’S, TUESDAY’S, THURSDAY’S from 800-1100!***

 

 

 

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

MetCon: “Karen”
150 Wall Balls For time

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

 

Olympic weightlifting WOD 4/7:

  1. Hang clean 3x3x80% 3x2x85% 2x2x90-95%
  2. Pushpress with pause at dip: 7x3x70%
  3. Snatch first pull+ pull:  5×1+3×100%
  4. Pause Backsquat 3x3x75% 3x2x85%

WOD 3/7/17

/in /by

****JULY MORNING SCHEDULE UPDATE:

 

NO CLASSES OR OPEN GYM AT ATARIM On SUNDAY’S, TUESDAY’S, THURSDAY’S from 800-1100!***

 

 

 

Strength: Deadlift/Lunges (stationary)
A) Deadlift 5*5*5RM.
B+C) Lunges establish 5RM.
D) Front Rack Lunges Establish 5RM.

MetCon: “D.T’’
5RFT
12 Deadlifts
9 Hang Power Cleans
6 Power Jerks

Rx’d 70/47.5kg
*Ask coach for scaling options.