Strength: Strict press
10 min E2MOM 5 reps (Start at 70% 5RM, then add weight each set to failure)
METCON: OPEN 12.3
As Many Reps as Possible in 18 minutes
15 Box Jumps (60/50 cm)
12 Push Press (52.5/35kg)
*Ask coach For scaling options
Skill: Ring MU & DU Practice
MetCon: OPEN 15.3
As Many Reps as Possible (AMRAP) in 14 minutes
50 Wall Balls (20/14 lbs)
100 Double-Unders
*Ask coach for scaling options.
Strength: Deadlift
10 min E2MOM 5 reps (Start at 70% 5RM, then add weight each set to failure)
Technique:
Kipping Pull ups
MetCon: OPEN 14.1 / 15.2
For as long as possible complete in 3 minutes
From 0:00-3:00, 2 rounds of:
10 Overhead Squats (42.5/30 kg)
10 Chest-to-Bar Pull-Ups
From 3:00-6:00, 2 rounds of:
12 Overhead Squats (42.5/30kg)
12 Chest-to-Bar pull-ups
From 6:00-9:00, 2 rounds of:
14 Overhead Squats (42.5/30kg)
14 Chest-to-Bar Pull-Ups
Follow the pattern until you fail to complete both rounds.
*Ask coach for scaling options.
Strategy & Standards talk
Technique: Kipping HSPU
MetCon: (in two heats one working, one judging).
“OPEN 15.4”
As Many Reps as Possible (AMRAP) in 8 minutes
3 Handstand Push-Ups
3 Cleans
6 Handstand Push-Ups
3 Cleans 9 Handstand Push-Ups
3 Cleans
12 Handstand Push-Ups
6 Cleans
15 Handstand Push-Ups
6 Cleans
18 Handstand Push-Ups
6 Cleans
21 Handstand Push-Ups
9 Cleans
Etc., following same pattern until time is up
Rx’d 85/57.5 kg
*Ask Coach For Scaling Options.
cashout (time permitting): tabata diamond pushups
https://www.youtube.com/watch?v=Xx3Ue3npmGk
A) Back Squat 5*5 with weight from elements.
B) Back Squat Establish 5RM.
C+D) Back Squat Establish 3RM.
MetCon:
For time
10-9-8..1 reps of
Deadlift
Stirct Pull ups
A) KB Russian Swing- pull ups by ability
B) 60/35kg-Pull ups by ability.
C) 85/50kg-STRICT PULL UPS
D) 120/70kg- Strict C2B Pull Ups
Strength: Overhead Press
A) Strict press 5*5 with weight from elements.
B) Strict press establish 5RM.
C) Push press 3-3-3-3-3 ( start at 70% 3RM, add weight each set to failure)
D) Push jerk 3-2-1-1-1-1 (start at 70% 1R< at first set, add weight each set to failure)
MetCon: 21-15-9 reps of
Power Snatch
Toes 2 Bar
A) Ask coach for specific instructions.
B) 30/20kg – K2E
C) 42.5/30kg
D) 50/35kg
Skill: Ring MU
MetCon: 30min AMRAP
2 Ring Muscle ups
4 Pistols
8 Triple unders
16 KB Swings
*Ask coach for scaling options
| Strength: Dips (by ability) 1) Bench Dips 4*Max reps 2) Bar dips 4*4-10 3) Ring Dips 4*4-10 Skill: SU/DU/TU Practice Partner MetCon: 20min AMRAP 5 Strict HandStand Push ups 10 Triple Unders *While P1 is doing the complex, P2 is running 400m. When P2 finishes the run, he starts the complex where P1 Stopped, and P1 goes to run. *Ask coach for scaling options. |