| RFA COME AND SUPPORT YOUR BOX. MetCon: “Claudia” 5 Rounds for Time 20 KB/ Dumbbell Swings (24/16kg) 400 Meter Run |
| S&A WOD (to be performed during Open Gym) Speed press Push press (3 sec pause at the dip) 9*3*60-80%ME MetCon: 10 min AMRAP 5 strict chin ups/supine ring rows 10 Ring Push ups/ HRPU 20 Straight leg weighted sit ups |
RFA COME AND SUPPORT YOUR BOX!
MetCon: In teams of 2 – I go you go – complete:
100 ring push up
100 One Arm Kb thrusters
100 Weighted V-ups (KB)
Rx’d 16/12kg KB
*ask coach for scaling options
ALL EVENING CLASSES WILL BE HELD AT ATARIM!!!
Strength: Back squat
A) 5×5 with weight from elements
B+C+D) WU: 5*70% (5rm) 5*80% 5*90%
Then 3 sets of max reps! with 5RM (weight)
Metcon:
15min AMRAP
10 Toes 2 bar
20 OH lunges 25/15kg
200m roun
*Ask coach for scaling options
Gymnastic pull by ability:
1) 5*Max reps Ring rows
2) 5*3 Negative pull ups
3) 5*6 Weighted pull ups
MetCon: In teams of 2 complete for time
50 Pull ups
100 Push ups
200 Air Squats
1k run (both partners running a the same time)
– reps can be done in any order
* Pull ups by ability: Jumping pull ups / pull ups / c2b pull ups
** Push ups by ability: HRPU / Pike Push ups / HSPU
*** 1 pistol=2 Squats.
Skill: Clean (10 min Practice)
Strength:
Deadlift/ Clean.
A) Deadlift 5×5 weight from elements.
B+C+D) Clean pull + clean + 2 Fronts squats *5*80% Clean
MetCon: “D.T”
5 RFT
12Deadlift 70/50kg
9 Hang power cleans 70/50kg
6 Push jerks 70/50kg
*Ask coach fro scaling options
ME Press
Push press 3-3-3-3-3
Accessory:
Strict press 4*8-10
Weighted push ups 3*10
Horizontal banded flys 100 reps in any order
Strength:
Strict Press
A) 5×5 with weight from elements
B+)
WU: 5*70% (5rm) 5*80% 5*90%
Then 3 sets of max reps! with 5RM (weight)
Skill: Push Press/jerk
MetCon: For time
25 Pull ups
50 DU
25 S2OH
50 Sit ups
A) j. pull ups- SU- 12/8kg KB- Sit ups
B) Pull ups- DU-30/20kg-Sit ups
C) C2B pull ups- 42.5/30kg-Sit ups
D) C2B pull- DU- 60/40kg- Sit ups
Strength: Deadlift/ Sumo deadlift
A) 5×5 with weight from elements
B+C+D) WU: 5*70% (5rm), 5*80%, 5*90%
Then 3 sets of max reps! with 5RM (weight)
Skill: Squat Clean.
MetCon: 21-15-9
Squat cleans
SDLHP
A) Goblet squats + KB SDLHP 16/12 kg
B) 30/20kg
C+D) 42.5/30kg
Floor press 9*3*50-70% ME
MetCon: 21-15-9 reps of
Straight leg sit ups/ strict T2B
Strength: Gymnastic Push
1) Pike push ups 5*max reps
2&3) Partial HSPU 5xMax reps
4) Strict HSPU 5*8 (deficit if needed)
Skill: RMU
MetCon: 5 rounds for time
3 Burpee RMU
20 DU
100m sprint with bumper plate 20/10kg
*Ask coach for scaling options
Power clean 10*2*60-80% ME
MetCon: 3RFT
400m run
21 KB swings AHAP
12 Pendlay rows
Strength: Back squat
A) 5×5 with weight from elements
B+C+D) WU: 5*70% (5rm) 5*80% 5*90%
Then 3 sets of MAX REPS with 5RM (weight)
Skill:
A+B) Squat clean
C+D) Perform EMOM for 8 min Clean + Hang clean at 70%
MetCon: 9 min AMRAP
5 Thrusters
10 KB Swings
A) Goblet squats 16/12 kg
B) 30/20 kg barbell – 20/12kg kb
C+D) 42.5 kg/30 kg barbell – 24/16 kg American swing
Gymnastic Pull by ability:
1) 5*Max reps Ring rows
2) 5*3 Negative pull ups
3) 5*6 Weighted pull ups
MetCon: In teams of 2 complete
3RFT
400m run (both partners at the same time)
30 Push ups
40 Box jumps
* Push ups by ability HRPU/Ring PU/ HSPU
** Number of repetitions is for both partners as a team!
*** Ask coach for scaling options.