| Strength: A) Deadlift 5*5 with weight from elements B) Deadlift 5*5*90%5RM C+D) Back Squat Establish 2RM Skill: Clean&Jerk MetCon: “Gwen” 15-12-9 reps T&G Clean &Jerk *Weights by coach instructions. ** Ask coach for scailing options. |
| S&A WOD
ME Pull Conventional Deadlift 3-3-3-3-3-3 Bent over row 4*6-8 Chin ups 3*max reps Banded good mornings 100 reps |
Strength:
A) Strict press 5*5 with weight from elements
B) Strict press establish 5RM.
C) Push press establish 2 RM
D) Push Jerk establish 2 RM.
Skill: Kipping HSPU
MetCon: 3 RFT
400m run
21 SDLHP
12 HSPU
A) 16/12kg kb-by ability HSPU/Pike Push ups/HRPU
B) 32/24kg kb-by ability HSPU/PIke Push ups
C) 45/30kg-HSPU
D) 60/42.5kg-Strict HSPU
S&A WOD
ME PRESS
Close grip (shoulder width) bench press 4-4-4-4-4
Dips 4*8-10 (add weight if needed)
Lateral raises 3*12-15
Triceps ext. 100 reps
| Skill: Squat Clean. MetCon: 20min AMRAP “Christina” 9 Pull-ups9 Squat Cleans (42.5/30kglbs) 9 Kettlebell Swings (24/16kg) 9 Toes-to-Bar 9 Push Press (42.5/30kg) 9 Burpees |
| S&A WOD
Speed squat Tempo back squat (7-2-1l 10*1*50-70%ME 20 Double kb russian swings 50m Front rack kb carry |
| Rx’d meet
Complete for time 5-10-15-20-15-10-5 reps of Toes 2 bar Overhead Squat 52.5/35kg |
| Strength: A) Deadlift 5*5 With weight from Elements B) Back squat 5*5*90%5RM C) Clean+Front squat 6*3*60-85% 1RM D) Squat clean + Front Squat 6*3*60-85% 1RM Squat clean. MetCon: 27-21-15-9 reps of DU KB SDLHP Goblet Squats A) SU-16/12kg KB B) DU-20/16kg KB C) 24/20kg KB D) 32/24kg KB |
| S&A WOD
Speed press Floor press 9*2*50-70% ME 5 Clapping push ups 10 Straight leg sit ups |
Strength:
A) Dips 5 sets of max reps by ability.
B) Strict Bar dips 5*max reps
C) Strict ring dips 6*70% max reps (from sunday)
D) Strict weighted ring dips (16/12kg) 6*70% max reps (from sunday). .
MetCon: 15 min AMRAP Ladder
3 S2OH
3 Burpee OTB
6
6
9
9
…
A) 20/15kg barbell
B) 30/20kg
C) 40/30kg
D) 52.5/40kg
Skill: Kipping HSPU
MetCon: 20 min AMRAP of “Marry XXX”
As Many Reps as Possible in 20 minutes
10 Handstand Push-Ups
20 Pistols (alternating legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (alternating legs)
45 Pull-Ups
20 Handstand Push-Ups
40 Pistols (alternating legs)
60 Pull-Ups
25 Handstand Push-Ups
50 Pistols (alternating legs)
75 Pull-Ups
30 Handstand Push-Ups
60 Pistols (alternating legs)
90 Pull-Ups
| Strength: A) Deadlift 5*5 With weight from Elements B) Deadlift Establish 5RM C) Establish 1RM Clean (Power/Squat/Muscle AHAP) D) Establish 1 RM Squat clean. Skill: Cluster (Squat clean+thruster) MetCon: 3-5-7 reps of Clusters Bar MU A) KB thruster+strict pull ups/ring rows (j. bar mu by ability) B) 40/25kg – Strict Pull ups (j. bar MU by ability) C) 50/35kg D) 75/47.5kg |
| S&A WOD
ME SQUAT Back squat 1-1-1-1-1-1 Bent over row 3*10 Glute bridges 100 reps in any order |
Skill+Warmups: handstand practice.
Strength:
A) Dips 5 sets of max reps by ability.
B) Strict bar dips
6*4*5RM (weight)
C) Strict ring dips Establish max reps unbroken
D) Strict weighted ring dips establish max reps with 16/12kg KB
MetCon: “Adrian”
7RFT
3 Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (70/60cm)
*Ask Coach For Scailing options.
| Skill: Clean& Jerk *ask coach for instructions. MetCon: “Grace” 30 reps of Clean&jerk 60/42.5kg **Ask coach for scailing Options. |
| S&A WOD Speed Squat Front Squat 1 ¼ 8*4*70-85%ME MetCon: 5RFT 5 Power Cleans 7 Front squats 9 Deadlifts Rx’d 60/40kg. |
| Rx’d Meet “Granite Games Qualifiers 15.3”
As Many Rounds as Possible in 17 minutes 50 calorie Row 50 Wall Ball Shots (20/14 lbs) 50 Shoulder to Overhead (52.5/40 kg) 50 Box Jumps (60/50cm) |
| Strength: Back Squat A) 5*5 with weight from elements B) Back Squat Establish 5RM. C+D) Front Squat 1 ¼ 8*2*60-80% 2RM MetCon: “Helen” By Ability 3RFT 400m run 21 Kb swings 24/16kg 12 Pull ups C+D Athletes scale up to: 400m run 21 Kb Swings 32/24kg 12 C2B Pull ups |
| S&A WOD Speed press 8*6*70-85% ME MetCon: I go you go 100 Clapping push ups 150 Straight leg sit ups 200m OH Walk (with bumper plate) |