Strength: Squat + HS practice
*superset sets of squat with HS work, ask coach for more instructions.
A) Back Squat 5*5 weight from elements
B) Back Squat 5*5*90% 5RM
C) Squat clean Find 1RM
D) Snatch grip Deadlift (use straps) Establish 1RM.
MetCon: 4RFT
20 OH Walking Lunges (steps)
10 Burpee Broad Jumps
A) 15/5kg Plate
B) 20/10kg Plate
C+D) 25/15kg Plate
Strength: Pullups
work on monthly goal, ask coach for more instructions and progression.
MetCon: I go You Go 15 min AMRAP
20 Thrusters 42.5/30kg
30 Toes 2 Bar
40 DU
*Ask coach for scaling options.
| Strength: Squat + Handstand practice
*superset sets of squat with HS work, ask coach for more instructions. B) Back squat Eatablish 5RM (if done perform 5*5*80% 5RM) C) Front Squat 6*3*85%3RM |
| S&A WOD: Speed Pull Power clean 6*3*60-80%ME MetCon: In teams of 2 perform 100 Pull ups P1: Holding 100/70kg bar P2: Pull ups
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| Strength: Shoulder press + Pullups
*superset sets of press with pullup work, follow program prescribed by coach. A) Shoulder Press 5*5 weight from elements B) Shoulder Press Establish 5RM (If done perform 5x5x80% 5RM) C) Push press 6*3*80% 3RM (3sec pause at the dip, agressive drive) D) Strict Press establsi 1RM (If Done Practice Jerk from Racks 60-80% 1RM) |
| S&A WOD: Speed press Strict press 8*3*50-70%ME MetCon: 20 min Partner AMRAP 5 One arm Presses L 10 Straight leg sit ups 5 One arm Presses R 10 Straight leg sit ups |
Strength: Deadlift + HS practice
*superset sets of DLwith HS work, ask coach for more instructions.
Deadlift:
A) Deadlift 5*5 weight from elements
B) Deadlift establish 5RM
C) Deadlift 6*3*85% 3RM
D) Deadlift establish 10 reps T&G max weight!!!
MetCon: FOR REPS (in front of running clock)
4min AMRAP
4 Power cleans
6 Front Squats
8 Toes 2 Bar
*rest 2 min than repeat!!!
A) KB swing 16/12kg – goblet squat- sit ups
B) 30/20kg – K2E
C) 45/30kg – T2B
D) 70/45kg – T2B
Strength: Shoulder press + Pullups
*superset sets of press with pullupwork, follow program perscribed by coach.
Shoulder Press:
A) Shoulder Press 5*5 weight from elements.
B) Shoulder press Establish 5RM
C) Push press 6*3*85% 3RM
D) Strict Press Establish 1RM
MetCon: FOR TIME
5 RMU
50 Wall Balls
100 DU
50 Wall balls
5 RMU
*Ask coach for scaling options.
| Strength: Squat + HS practice
*superset sets of squat with HS work, ask coach for more instructions.
|
| S&A WOD: ME Pull Power clean 3-3-3-2-2-1 Stiff leg Deadlift (RDL) 4*6-8 Chin ups/supine ring rows 3*max reps Glute bridges 100 reps in any order |
| Strength: Pullups
work on monthly goal, ask coach for more instructions and progression. |
| S&A WOD: ME Press Strict Press 3-3-3-3-3 Alt. KB/DB press 4*8+8 Dips 3*10 Triceps ext. 100 reps in any order |
| Strength: Squat + HS practice
*superset sets of squat with HS work, ask coach for more instructions. B) Backsquat 5X5X90% C) Back Squat 6*3*85%3RM D) Front Squat 6*2*80% 1RM |
| S&A WOD Speed Squat Back Squat 8*2*50-70% MetCon: 4RFT 100 m Suitcase carry L 100 m Suitcase carry R 15 Goblet Squats 10 Strict Pull ups |
| Strength: Shoulder press + Pullups
*superset sets of press with pullup work, follow program prescribed by coach. A) Shoulder Press 5*5 weight from elements B) Shoulder Press 5*5*90% 5RM C) Push press establish 3RM (If done perform 6*3*85%3RM) D) Strict Press establsi 10 RM (If Done Practice Jerk from Racks 60-80% 1RM) Metcon: “Annie” |
| S&A WOD Speed Press Wide grip bench 8*6*50-70%ME MetCon: For time 10 weighted V-ups 20 KB Push press (L) 10 weighted V-ups 20 KB Push press (R) 20 Weighted V-ups 10 KB Push press 20 Weighted V-ups 10 KB Push press |