| Skill: Hang Squat Clean practice.
MetCon: 12 min AMRAP Ladder Of2 Strict pull ups/ring rows *Ask Coach For Scaling options. —————— “Diane” |
| S&A WOD CLASS AT 13:00, Sign up on mindbody in advance. SPEED Squat Front Squat 9*2*50-70% ME. MetCon: In teams of 2 perform 18min AMRAP OF 100m Sled carry 30 Goblet Squats 20 Burpees |
| Strength: Back Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Establish 5RM Back Squat C) Establish 2 RM Back Squat. D) Drop Snatch 8*2*40-60% OHS MetCon: 9min AMRAP 10 KB OHS Left 8 Burpees 10 KB OHS Right 8 Burpees A) Ask coach for specific instructons B) 12/8KG C) 16/12kg D) 24/16kg. |
| S&A WOD SPEED Press Floor press 8*3*50-70%ME MetCon: For reps 7 min AMRAP of 5 Clapping Push ups 5+5 Around the world with bumper plate *rest 2min then repeat the complex for 5min AMRAP, rest 2 min and repeat the complex for 3 min AMRAP . (total 3 times AMRAP=15min) |
Strength: Overhead press
*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% 5RM
C) Push Press 6*3*80% 3RM (Pause 2 sec at the dip)
D) Push jerk + Split Jerk 6*1+2*60-80% 1RM
Metcon: SURPRISE!!
Skill: Hang Squat Clean practice (DU practice if needed)
MetCon: In Teams of 2 Perform
20min AMRAP
10 Hang Thrusters 42.5/30kg
15 Toes 2 Bar
30 DU
*Ask Coach For scaling options.
| Strength: Back Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Establish 5RM Back Squat C) Establish 2 RM Back Squat. D) Establish 1RM Overhead Squat MetCon: 12min AMRAP 400m run 21 Air Squats 12 Deadlifts A) Ask Coach for specific instructions. B) 60/40kg C) 85/50kg D) 105/70kg. |
| S&A WOD
ME Squat Front squat 4-4-4-4-4-4 Front rack kb lunges (steps) 4*6-8 Bent over rows 3*10 Glute bridges 100 reps in any order |
| Skill: Hang 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% 5RM C) Push Press estblish 3RM (if done last week perform 6*3*80% 3RM) D) Split Jerk establish 1 RM. MetCon: 3RFT 9 Hang Squat clean to overhead 15 Over the bar jumps 21 HRPU A) Ask coach for specific instructions. B) 30/20kg C) 45/30kg D) 60/42.5kg |
| S&A WOD
ME Press Floor press 3-3-3-3-3 Deficit push ups 4*8-10 Svend press 3*12-15 Triceps ext. 100 reps can be done in any order |
| Strength: Squat + HS practice
*superset sets of squat with HS work, ask coach for more instructions. A) Back squat 5x5x elements B) Back squat Eatablish 5RM (if done perform 5*5*80% 5RM) C) Squat clean + Front Squat 6 rounds of 1*85% 1RM squat clean |
| S&A WOD SPEED PULL Deadlift (9*2*50-70% MetCon: In teams of 2 complete 5 rounds of 100m Sled drag 20 KB Swings 20 Jumping Lunges |
| Strength: Pullups
*follow program prescribed by coach.
|
| S&A WOD SPEED PRESS Pause (3sec) Bench press 8*3*50-70%ME MetCon: I go you go 20 min AMRAP 20 Clapping Push ups 200 m Front Rack carry |
Strength: Deadlift + HS practice
*superset sets of DL with HS work, ask coach for more instructions.
A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90%5RM
C) Deadlift Establish 3RM
D) Clean from deficit (20kg bumper plate) establish 1 RM.
“Palmersu”
In honor of our good friend, Guy Palmeri, who is taking off on a French adventure for a while. We hope you enjoy your trip as much as you will enjoy this WOD! Safe Travels!!
For time
250 wallballs
EMOM perform 5 burpees
15 min timecap
Strength: Shoulder press + Pullups
*superset sets of press with pullup work, follow program prescribed by coach.
Shoulder press
A) Shoulder Press 5*5 weight from elements.
B) Shoulder Press Establish 5 RM
C) Push Press Establish 3 RM
D) Push Jerk Establish 2 RM
MetCon: 10min AMRAP
5 Hang Cleans to overhead
10 Over the Box Jumps 60/50cm
A) 12/8kg KB
B) 30/20kg
C) 45/30kg
D) 70/45kg