| Skill: Barbell Snatch MetCon: For time Run/row 1k 30 power snatches Run/row 1k Weights by coach’s prescription |
| Rx’d Meet “The Ghost” 6 Rounds for reps 1 min row (cal) 1 min Burpees 1 min DU 1 min rest |
| S&A WOD GERMAN VOLUME DEADLIFT PARTY Conventional Deadlift 10*10*60-75% ME (Rest 60-90 sec between sets) Russian KB Swings (AHAP) 10*10 (rest 45 sec between sets) |
| Strength: A) Back Squat 5*5 with weight elements B) Back squat Establish (new) 5RM C) Front squat 6*2*80%*2RM (pause at the bottom 2sec.) D) Back Squat 6*2*80% 2RM (perform 1 ¼ skwaaats) MetCon: In teams of 2 complete for time: 100 DU 200m Partner/sandbag carry 100 Burpee pull ups 200m Partner/sandbag carry 100 DU *Ask coach for scaling oprions |
| S&A WOD German VOLUME STRICT PRESS PARTY Strict Press 10*10*60-75%ME (rest 60-90 sec between sets) Triceps ext. 10*10 (rest 45 sec between sets) |
Strength:
A) Strict press 5*5 with weight from elements
B) Strict press 5*5*90% 5RM
C) Strict press 6*3*80% 3RM
D) Snatch Balance 6*3*60-80% (snatch grip jerk)
Skill: Power snatch
MetCon: 5RFT
5 Hang power snatches
7 Ring dips
9 OTB Burpee
A) 16/12kg SDLHP-Bench dips burpee.
B) 30/20kg – Dips by ability
C) 45/30kg
D) 60/40kg-Strict dips.
Skill:
Kipping Pull ups
20 min practice.
A) Movement awerness/pull-up strength
B) Work on the skill
C) Butterfly
D) Butterfly C2B/ Bar MU Kipp.
MetCon: “Nicole” 20min AMRAP
400m
Max reps (unbroken) Pull ups
*D athletes perform C2B Pull ups
*Ask coach fro scaling Options
| Strength:
A) Deadlift 5*5 weight from elements C) Front Squat Establish 2RM MetCon: In front of running clock perform for reps 1 min Air squat |
| S&A WOD GERMAN VOLUME SQUAT Party Back squat 10*10*60-75% ME (rest 60-90 sec between sets) Good mornings 10*10 (rest 45 sec. between sets) |
| Strength: A) Strict press 5*5 with weight from elements B) Strict press 5*5*90% 5RM C) Strict press establish 3RM D) Snatch grip behind the nech Jerk Establish 1RM Skill: barbell Snatch MetCon: 15 min AMRAP Ladder 1-2-3-4…. Power snatch Strict Pull ups A) 16/12kg SDLHP- J. Pull ups B) 30/20kg C) 40/30kg D) 50/30kg- Strict C2B |
| S&A WOD GERMAN VOLUME BENCH PARTY Bench Press 10*10*60-75%ME (rest 60-90sec between sets) Triceps ext: 10*10 (rest 45sec between sets) |
| Skill: Barbell snatch practice. (D athletes work on your snatch weakness by coach’s instructions) MetCon: “Death by” Power Snatch 10 min cap. *Weights by coach’s prescription. |
| Rx’d Meet “Incredible Hulk” As Many Reps as Possible (AMRAP) in 20 minutes with the same weight on the barbell 5 Deadlifts (52.5/35 lkg) 5 Hang Power Cleans 5 Push Press 5 Back Squat |
Strength:
Back Squat 5*5 with weight elements
B) Back squat Establish (new) 5RM
C) Sumo deadlift 6*2*80%*2RM (pause at the knee 2sec.)
D) Snatch from deficit (15kg plate) 6*2*30-70% (from Monday)
Skill: Kipping pull up/Bar MU
MetCon: “Lucy” 5RFT of:
5 Pull ups
10 Burpees
400m Run
* C (by ability), D (mandatory) athletes Perform Bar MU.
**Ask coach for scaling options.
Strength:
A) Strict press 5*5 with weight from elements
B) Strict press Establish (new) 5RM (If already done, perform 5*5*85% 5RM)
C+D) Jerk (quality) 6*3*70%1RM
Skill: Barbell Snatch
MetCon: 21-15-9 reps of
Power Snatch
Toes 2 Bar
A) KB SDHPL 16/12kg-Vups
B) 30/20kg-K2E
C) 40/30kg-T2B
D) 50/37.5kg-T2B
Skill: Kipping Pull ups
20 min practice
A) Movement awerness/pull-up strength
B) Work on the skill
C) Butterfly
D) Butterfly C2B/ Bar MU Kipp.
MetCon:
For Total Reps in 16 minutes
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
Score is the total reps performed in all of the intervals.
*Ask coach for scaling options.