| Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Deadlift 5*5*90% 5RM. C+D) Deficit (15kg plate) clean pull to the knee (use straps!!!) 2-2-2-2-2-2 MetCon: 5RFT 30 DU 15 OHS A) SU-Goblet Squats 16/12kg B) DU by ability- 30/20kg C) DU-45/30kg D) UNBROKEN DU- 60/40kg |
| S&A WOD ME Press Floor Press 3-3-3-3-3 Weighted Push ups 4*8-10 Svend press 3*12-15 Triceps ext. 100 reps in any order |
| Skill: Squat clean Strength: (By ability: try not to use racks, hang clean the bar to your shoulders) A) Strict Press 5*5 weight from elements B) Strict press 5*5*90% 5RMC+D) Establish 3RM Weghted ring dips. SURPRISE METCON was:
Running “Jackie”
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| S&A WOD ME Squat Box Squat 2-2-2-2-2-2 Barbell good mornings 4*6-8 Bent over row 3*10 Glute bridges 100 reps |
| Open GYM
1) Practice skill 2) Complete missed strength 3) perform a Metcon -DU -Free Handstand -Squat clean sun- SP 5x5xele/SP find 5RM/BTN SP 5RM/ SJ 1RM Mon – BS 5x5xele/DL 5RM/FS 2RM (6 tries) Wed – SP 5x5xele/ SP 5x5x80%5RM/BTN press 6x3x90%5RM/ SJ 6x3x80%1RM Thu – BS 5x5xele//find5RM/C+D Tempo FS (4-2-1) 6x2x80%2RM
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| Rx’d meet: AMRAP LADDER OF 10-9-8..1 Power Cleans Push Press Front Squat Rx’d 60/42.5(35) kg |
Skill: Squat Clean
MetCon: 4RFT
400m Run
10 Squat Cleans
20 Walking Lunges
A) Ask coach for specific instructions
B) 30/20kg
C) 45/30kg
D) 60/42.5kg-Alt. Pistols.
____________
Rx’d meet:
Run 1K
Then Perform for time 2 Rounds of
20 Deadlifts 82.5/50kg
40 Wall Balls
60 Burpees
S&A WOD
SPEED SQUAT
Back Squat 9*2*50-70%
MetCon: In teams of 2 complete 4RFT
100m Sledd Carry
50m Burpee broad Jumps
50 Air Squats
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Strength: Back Squat/Front Squat + Handstand by personal Program.
“Jerry Swinger”
30 Kettlebell swings (2/1.5 pood) 60 Box Jumps (60/50 cm) 30 Kettlebell Swings (2/1.5 pood) 30 Wall Ball Shots (20/12 lbs) |
| S&A WOD SPEED BENCH Bench Press 8*3*50-70%ME MetCon: I go You Go 20 min AMRAP 10 Push press 100m Overhead carry 25/10kg |
Strength: (By ability: try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press Find 5RM (If done on Sunday perform 5*5*80% 5RM)
C) Behind the neck press 6*3*90% 5RM
D) Split Jerk 6*3*80% 1RM.
MetCon: 5RFT
12 Push press
24 DU
A) Ask coach for specific instructions.
B) 30/20kg – DU by ability.
C) 45/30kg
D) 60kg/42.5kg – UNBROKEN DU
Skill: Squat Clean Practice.
MetCon: 20min AMRAP
5 Squat cleans
7 Pull Ups
9 Burpees
A) Ask coach for specific instructions.
B) 30/20kg – Pull ups by ability.
C) 45/30kg.
D) 60/42.5kg – chest-2-bar pull ups
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Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Deadlift find 5RM. C+D) Front Squat 2-2-2-2-2-2 add weight each set to failure. MetCon: Running “Christine” 3RFT 500m run 12 Deadlift B.W. 21 Box Jumps 60/50cm *Ask coach for scaling Options.
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| S&A WOD ME Squat Back Squat 2-2-2-2-2-2 Reverse lunges 4*6+6 Bent over row 3*10 Banded good mornings 100 reps in any order |
Skill: Squat Clean
Strength: (By ability: try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press Find 5RM
C) Behind the neck press find 5RM
D) Split Jerk find 1RM
MetCon: In teams of two complete 16min AMRAP OF
8 Squat Cleans 50/35kg
16 Ring Dips
200m Partner carry
*Ask Coach for scaling Options.
S&A WOD NO CLASS PERFORM AT OPEN GYM
ME Press
Bench Press 3-3-3-3-3-3
Dips 4*8-10
Svend press 3*12-15
Triceps ext. 100 reps any order.
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Skill: Power Clean practice + Pull ups by personal program |
| S&A WOD Volume Squat Zarcher squats 6*6-10*30-70%ME MetCon: In teams of 2 complete 15min AMRAP 10 goblet squats 15 KB Swings 200 m Partner/sandbag carry |