| Skill: squat clean (10 min as a warm up) Strength: Deadlift/ clean A) Deadlift 5×5 with weight from elements B+)5*Clean+2 Front squats (75% clean) MetCon: “Elizabeth” 21-15-9 reps of Cleans 60/42.5 kg Ring dips *Ask coach for scaling options, |
| S&A WOD
Floor press 3-3-3-3-3 Deficit push ups 4*8-10 (drop set if needed) One arm press 3*10 Triceps ext. 100 reps |
| 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 Push jerk MetCon: For Time 30 S2OH 20 Toes 2 bar 30 Pull ups 20 Buree A) 12/8kg kb (reps in each hand) – Vups-J.pull ups B) 30/20 kg barbell- K2E – pull ups C) 40/30 kg-t2b- c2b pull ups D) 50/35 kg- t2b-c2b pull ups |
| S&A WOD
Power clean 2-2-2-2-2-2 Bent over row 4*6-8 Chin ups/supine ring row 2*Max reps Banded good mornings 100 reps |
| Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
|
| S&A WOD
Speed Press Bench press 9*3*50-70% ME |
| Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
|
| S&A WOD:
Speed squat High bar back squat 10*2*50-70% ME Stairs run 5 Front squats (Use same weight as on monday) 10 straight leg sit ups (weighted) |
Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Strength: Back Squat
establish 5RM.
MetCon:21-15-9
OH Lunges (each leg)
Burpee
A)20/10kg bumper plate-burpee
B) 30/20 kg barbell-burpee OTB
C+D)42.5/30kg-Burpee OTB
Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Strength: Gymnastic pull by ability
1) 5*ME Ring Row
2) 5*3 Negative pull ups
3) 5*5-10 Pull ups (add weight if needed)
MetCon: “Cindy” 20 min AMRAP
5 Pull ups
10 Push ups
15 Air Squats
| Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be Skill: Power Clean practice (15 min) |
| S&A WOD:
ME Press Bench Press 3-3-3-3-3 (aim to heavy triple) Dumbell/KB pench press 4*8-10 One arm press 3*10 Triceps ext. 100 reps in any order |
| Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be |
| S&A WOD:
MESkwaat High bar back squat 2-2-2-2-2-2 (aim to heavy double) Front squat 4*6-8 Bent over row 3*10 Banded good mornings 100 reps |
| Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be |
| S&A WOD Speed press Strict press 8*3*50-70% ME MetCon: 5 RFT 5 Strict Pull ups/Ring row 10 Push press 15 Air squats |
Monthly Mobility:
Strength: Gymnastic push
1) Bench dips 5*ME
2) Bar Dips 5-10
3) Ring dips 5*5-10 add weight if needed.
Skill: Free Handstand/Hand stand practice
MetCon: 15 min AMRAP
5 Push ups
7 Pull ups
9 Burpee
A) HRPU – Jumping Pull ups/ring row – Burpee
B) Ring Push ups– Pull ups/Jumping Pull ups– Burpee
C+D) HSPU – C2B pull ups – Burpee
S&A WOD
Speed Pull
Sumo deadlift 10*2*5-70% ME
MetCon: 10-9-8…1 reps of
Deadlift (above 60-70% ME)
Weighted Straight leg sit ups