Strength: Barbell Pull
A) Deadlift 5*5 with weight from elements.
B) Deadlift establish 5RM.
C+D) Snatch Pull establish 2RM.
MetCon: 15min AMRAP
10 Front Rack Lunges
12 Toes 2 Bar
15 Burpee OTB
A) G. lunges – KB V-ups
B) 30/20kg – K2E
C) 45/30kg
D) 60/40kg.
Strength: Overhead Press
A) Strict Press – 5*5 with weight from elements.
B) Strict Press – establish 5 RM.
C) Push Press – establish 3RM.
D) Jerk – establish 1RM.
MetCon: “Elizabeth”
Strength: Tempo 4-2-1 Back Squats
(deloading week, work on technical aspects, ask coach for specific instructions)
3-3-3-3-3-3
MetCon: “Helen”
3 RFT
400m run
21 KB swings 24/16kg
12 Pull Ups
*ask coach for scaling options
Strength: Bench press
(deloading week, work on technical aspects, ask coach for specific instructions)
3-3-3-3-3-3 (tempo 4-2-1)
MetCon: 10 min AMRAP.
5 Hang power cleans
7 S2OH
9 Burpees
A) Ask coach for specific instructions.
B) 30/20KG
C) 45/30kg
D) 60/42.5kg
Strength: Overhead Press
A) Shoulder Press 5*5*EW
B+C) Strict Press establish 5RM.
D) Push Press establish 3RM
E) Push Jerk Establish 2RM.
MetCon: For Time
15 Shoulder 2 Overhead
10 Burpees OTB
20 SDHP
10 Burpees OTB
25 Ring Dips
10 Burpee OTB
20 SDHP
10 Burpees OTB
15 S2OH
A) Ask coach for specific instructions.
B) 30/20kg- Dips by ability
C+D) 42.5/30kg-Ring Dips
E) 50/35kg- Strict Ring Dips
ALL CLASSES AT ATARIM!!!
Establish 5k run
Cashout: mobility drills for deadlift & bench press
Skill: “False grip”
Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
5) One arm chinup 5xMax per side
MetCon: 16min AMRAP
7 False Grip ring Pull ups
9 KB Swings AHAP (has to be done unbroken)
Olympic weightlifting WOD:
| Strength: Deadlift
(deloading week, work on technical aspects, ask coach for specific instructions) |
Happy New Year!
Important Schedule Changes for the New Year’s Day Morning:
6:00 and 7:00 at Atarim (no 700 class at Diz)
9:00 and 10:00 at Diz only! (no 900 and 1000 at Atarim…)
Strength: Bench press (deloading week, work on technical aspects, ask coach for specific instructions)
Bench Press (tempo 4-2-1) 3-3-3-3-3-3
MetCon: 8 Days of Hannukah
1 Wall Walk
2 SDLHP 32/24kg
3 Burpees
4 KB swings 32/24kg
5 Toes 2 bar
6 Wall Balls
7 Push ups (HRPU/Pike PU/ HSPU/Ring HSPU)
8 Pull ups
(same pattern like 12 days of Christmas)