Strength: Barbell Pull – Deadlift
A) Deadlift 5*5 with weight from elements.
B) Deadlift Establish 5*5*90% 5RM
C-D) Deadlift establish 3RM.
Skill: Snatch
MetCon: For time
9 Deadlift
7 Power Cleans
5 Power Snatches
7 Deadlifts
5 Power Cleans
3 Power Snatches
5 Deadlifts
3 Power Cleans
1 Power Snatch
A) Ask coach for specific instructions.
B) 30/20kg Bar
C) 45/30kg Bar
D) 75/40kg Bar
| Strength: Overhead Press A) Strict Press 5*5 with weight from elements. B) Strict Press: Establish 5 RM. C) Push press 3-3-3-3-3-3 D) Push jerk MetCon: In teams of 3 Complete 5RFT 15 HSPU 30 Pistols 45 Pull Ups P1- doing the complex P2- holding plank (beast: L-sit) P3- Counting repetitions |
| https://www.youtube.com/watch?v=0GGvWnK0_3I
Skill: Barbell Snatch |
| S&A WOD Speed Pull Sumo Deadlift 9*2*50-70%ME MetCon:7RFT 5 Strict chin ups 10 Sumo Deadlift High pulls (use 30-50% ME ) |
Strength: Back Squats.
A) Back Squat 5*5 weight from elements.
B) Back Squat Establish 5RM.
C+D) Back Squat 6*3*90% 3RM
MetCon: 15min AMRAP
3 Strict Pull ups
6 Alt. Pistols
12 KBS
24 DU
A) Ask coach for specific instructions.
B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability
C) 24/12kg KB
D) Strict Bar MU (strict for men only)-32/24lg AMERICAN Swing
Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)
Skill: Hang Snatch
MetCon: 21-15-9
Hang Snatches
Toes 2 bar
Ring dips
A) SDLHP 16/12kg-Vups- Dips by ability.
B) 30/20kg-K2E-Dips by ability
C) 42.5/30kg
D) 50/35kg-Strict ring dips
https://www.youtube.com/watch?v=0GGvWnK0_3I
Skill: L-sit Practice.
MetCon: Hero WOD:
“Omar”
For Time
10 Thrusters (42.5/30kg)
15 Bar-Facing Burpees
20 Thrusters (42.5/30kg)
25 Bar-Facing Burpees
30 Thrusters (42.5/30kg)
35 Bar-Facing Burpees
*Ask coach for scaling options.
|
Strength: Barbell Pull |
| S&A WOD ME Pull Sumo Deadlift 2-2-2-2-2-2 Zarcher Squats 4*6-8 Bent over row 3*10 Banded good mornings 100 reps. |
| Strength: Overhead Press A) Strict Press 5*5 with weight from elements. B) Strict Press: Establish 5 RM. C) Wide Grip BTN Push press 6*3*90%3RM D) Snatch Grip BTN Push jerk 6*3*90% 3RM MetCon: 25min Partner AMRAP of: 200m Partner (Sandbag carry) 20 HSPU 30 Box Jumps 60/50cm P1- Doing the complex
S&A WOD |
|
Skill: Barbell Snatch Practice 20 min. MetCon: 20min AMRAP ladder of 2 Snatches 3 Snatches Etc…. A) Ask coach for specific Instructions —————- As Many Reps as Possible in 17 minutes 40 Burpees 30 Snatches (35/20kg) 30 Burpees 30 Snatches (60/35 kg) 20 Burpees 30 Snatches (75/45 kg) 10 Burpees Snatch (95/55 kg) |
| S&A WOD Speed Squat Back Squat (tempo 4-2-1) 9*2*50-70%MEMetCon: In teams of 2 complete 20min AMRAP 200m Front Rack carry 50 Air squats 30 Kb swings (AHAP) |
Strength: Squats.
A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C+D) Back Squat 3-3-3-3-3-3
Metcon: In Teams Of 3 Complete for time
60 Cal (row)
120 Wall balls
180 DU
P-1 Doing the complex
P2+3: Deadlift hold 160kg M+M
120kg M+F
90kg F-F
*Ask coach for scaling options.