Strength:
A) Deadlift 5*5 weight from elements
B) Deadlift Establish (new) 5RM
C) Sumo Deadlift establish 2RM
D)Deficit (15kg plate) snatch grip deadlift establish 2 RM (USE STRAPS)
MetCon:
3RFT
400m Run
21 Wall balls 20/12lb
12 Deadlifts
A) Wallballs rx’d- scale deadlifts with AHAP KB swing
B) wallbals rx’d-60/40kg DL
C) Wall balls rx’d- 80/50kg DL
D) Wall balls rx’d-115/70kg DL
Strength:
A) Strict press 5*5 with weight from elements
B) Establish (new) 5RM
C) Jerk Establish 1 RM
D) Same as C
Skill: Snatch barbell Practice
MetCon: For time
15 Strict Pull ups
5 Snatches
10 Strict Pull ups
10 Snatches
5 Strict Pull ups
15 Snatches
A) J. pull ups/KB SDHPL 16/12kg
B) Pull ups/J. Pull ups- 30/20 kg
C) Rx’d (42.5/30kg)
D) Legless rope climbs (5-4-3) 60/40
Skill: Barbell snatch Practice
A) Movement awareness- Oly basics (hook grips, stance, grip width etc.)
B+C) power snatch practice.
D) Work on you specific weekness by coach prescribtion
MetCon: “Amanda”
9-7-5 reps of
RMU
Squat snatches 60/42.5kg
* Ask coach for scaling options
| S&A WOD OHS practice 2-2-2-2-2-2 MetCon: 21-15-9 reps of OHS (by ability 60-80% 2RM) Box Jumps 60/50 cm |
| Rx’d Meet Regional 2011 Event 4 For time 100 Pull Ups 100 KB Swings 24/16kg 100 DU 100 OHS 42.5/30 kg |
| Strength: Back Squat 5*5 with weight elements B) Back squat 5*5*95% 5RM C) Back squat 6*2*80%2RM (pause 2 sec at the bottom) D) Overhead Squat 6*2*75% 1RM (pause 2 sec at the bottom) MetCon: 30-20-10 reps of Goblet Squats |
| S&A WOD SPEED PRESS Strict Press (Pause 2 sec overhead) 9*3*50-70%ME MetCon: 5RFT 5 Strict Pull ups/ring rows 10 Dips 15 Straight leg sit ups |
Strength:
A) Strict press 5*5 with weight from elements
B) Strict press 3*5*95% 5RM
C) Push press 6*3*80 3RM (Pause at the dip 2 sec)
D) Weighted ring rips 6*3*80%3RM
Metcon:
5 Rounds for reps
30 DU
Max reps S2OH
A) SU – 12/8kg KB
B) DU – 30/20kg
C) DU – 45/30kg
D) Unbroken DU – 60/42.5kg
Skill:
Kipping Pull ups
15 min practice
A) Movement awerness/pull-up strength
B) Work on the skill
C) Butterfly
D) Butterfly C2B/ Bar MU Kip.
MetCon: “Candy” 5RFT
20 pull ups
40 Push ups
60 Air squats
*Ask coach for scailing options.
**D athletes perform C2B Pull ups
Strength:
A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*95%+5kg 5RM
C) Back squat 2RM
D) Overhead Squat establish 1RM
MetCon: “Diane”
21-15-9 reps of
Deadlift 102.5kg
HSPU
*Ask coach for scaling options.
S&A WOD:
Back Squat: 2-2-2-2-2-2
Bent-over Row: 4*6-8
Nordic Curls: 3*6
Glute Bridges: 100 reps
Mobility:
Strength:
A) Strict press 5*5 with weight from elements
B) Strict press 5*5*95% 5RM
C) Push press Establish 1RM
D)Weighted ring dips 3RM
Skill: Barbell snatch
MetCon:
For time:
“Ali”
17 power snatch 42 kg
25 single legs rope jumps x 2
64 situps
30 pushups
10 power snatches 42kg
74 DU
36 cross over rope jumps
16 power snatch 42kg
*ask coach for scalling options
In memory of “the greatest” muhammad Ali, an inspirational athlete, champion and model. RIP champ!
explanation:
– born january 17th 1942 (17 snatch at 42 kg)
– 1st title win against sonny liston 25/2/64
– 30/10/74 date of “rumble in the jungle”
– 3/6/16 date of passing on
pushups, situps and various rope jumping skills are staples of any boxing training regiment.
| Skill: Barbell snatch Practice A) Movement awareness- OLY basics (hook grips, stance, grip width etc.) B+C) Power snatch practice. D) Find 1RM Snatch. MetCon: “Randy” 75 Snatches 35/25kg *Ask coach for scaling options. |
| S&A WOD Technique: Power snatch (Establish 1RM) MetCon: In teams of 2 Complete 50 Pendelay rows (80-90% Power clean) 200 Air squats 200m Partner/Sandbag carry |
| Rx’d meet 21-15-9 complex Athlete will perform 8 Deadlift + 7 Clean + 6 Snatch (21 reps) then 8 Pull-Ups + 7 Chest-to-Bar Pull-Ups + 6 Bar Muscle-Ups; then 15 reps of the same (6+5+4=15); then 9 reps of the same (4+3+2=9). |
| Strength: Back Squat 5*5 with weight elements B) Back squat establish 5RM C)Pause 3sec (knee) deadlifts 6*2*75% (2RM) D) 6*2*50-70%(Snatch DL) Snatch+Pause at knee. MetCon: Complete for time 50 KB Swings 25 Pull ups 25 Burpees 50 Walking Lunges A) 16/12kg KB-J.pull ups/ring rows B) 24/16kg-Pull ups/Jumping Pull ups C) 24/16kg American Swing- Pull ups D) 32/24kg American KBS-C2B Pull ups- Alt. Pistols |
| S&A WOD: Speed Press Bench press 9*3*50-70% ME MetCon: 3 rounds For reps -1st min: Dips (ring/bar/bench) -2nd min: Toes 2 bar (K2E/V-ups) -3rd min: Ball Slams *1 min rest |
You must be logged in to post a comment.