WOD

 

Strength: Strict Press A) Strict press 5*5*5RM. B+) Strict Press 4*10*90% 10RM, AMRAP*90% 10RM. MetCon: In Teams Of 2 for quality 16min of P1: Handstand (free/face to wall/Back to wall/Ask coach) P2: 100m KB Front rack carry 32/24kg (Ask coach for scaling)

Strength: Back Squat
A) 5*5*5RM
B+) 3*10*90% 10RM; 1xMax reps*90% 10RM (15+)

MetCon:
3 Rounds for reps of

5min AMRAPs
3 Deadlifts
6 Pull ups
9 Box jumps

* 2 min Rest between rounds.

A) 9 KB Swings AHAP with acceptable form- PU by ability-60/50cm Step ups
B) 60/35kg- Pull ups by ability-60/50cm
C) 82.5/45kg- Pull usp-60/50cm
D) 100/55kg- C2B Pull ups-70/60cm
D+) 140/70kg-C2B Pull ups-70/60cm

 

Olympic weightlifting:

1. Snatch complex: Snatch pull+hang snatch+BTN SN Pushpress/balance+OHS 10 sets add weight each set
2. Hang snatch 4x3x75% 3x2x85%
3. Clean pull with pause at knee (3 sec) 6x3x90%
4. Front squat 5x5x70%

 

Skill: Ring Muscle ups practice MetCon: 10 RFT 1 RMU 2 One legged squats 4 KB Swings 32/24kg 8 Burpees *Ask coach for scaling options. Olympic weightlifting: 15 min to find 1RM Cluster 3 TNG Clean + 3TNG Jerk – 6 sets start at 60-70% add WT by feel OHS – work up to heavy single OHL 6×3+3×50-70% of front squat

 

Strength: Strict Press A) Strict Press 5*5*5RM B+) Strict Press 3*10*90% 10RM, AMRAP*90%10RM MetCon: 15-10-5 reps of Ring dips Pull ups Push ups A) Dips by ability- Jumping Pull ups- HRPU B) Bar dips-Pull ups- Pike Push ups C) Ring dips- Pull ups- HSPU D) Ring Dips- C2B Bull ups-HSPU D+) Strict ring dips-Lpull ups- Strict HSPU

 

Strength: Back Squat A) 5*5*5RM B+) 3*10*90% 10RM MetCon: 5RFT 200m Run 15 OH Lunges 30 Double unders A) 10/5kg Plate- SU/DU By ability B) 15/10kg C) 20/15kg D) 25/20kg D+) 16*2/12*2 Kg KB-Unbroken DU

Olympic weightlifting:

Hi rep oly practice:

1. 12 min E2MOM 5 TNG power snatch @50%
2. 5×3 UB hang snatch @ 65-75%
3. Clean pull 5x3x100%
4. Front squat 3x3x75% 2x2x85% 1x1x90-95%