Monthly Mobility:
Strength:
Back Squat
WU: 5×70% (5RM), 5*80%, 5*90% then take your 5RM add 10kg and perform 3 sets with max repetitions.
MetCon: Running “Christine”
3 RFT
400m run (originally 500m row)
12 BW Deadlifts
21 Box Jumps 60/50 cm
Monthly Mobility:
Strength:
Gymnasic Pull
1) 5*ME Ring Row
2) 5×3 Negative pull ups
3) Strict pull ups 5*5-10 Add weight if needed
Handstand/Free hanstand practice
MetCon: For time by ability perform
A) 30 Wall walks
B) 50 Wall walks
C+D) 75 Wall walks
*EMOM Perform 5 KB v-ups
(20 min cap)
**Ask coach for scaling options
Monthly Mobility:
Strength:
Deadlift/Power clean.
1)Beginners (A) 5×5 Deadlift with weight from elements.
2) Power clean 3-3-3-3-3 Start at 80% Clean and add weight each set
MetCon: Running “Jackie”
1k run
50 Thrusters 20/15kg
30 Pull ups
*Ask coach for scaling options
S&A WOD
ME Press
Strict press 3-3-3-3-3 (aim to heavy triple)
Behind the neck shoulder press 4*8-10
Lateral raises 3*12-15
Triceps ext. 100 reps in any order
| Strength: Strict Press WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM add 5kg and perform 3 sets with max repetitions Skill: Push Press/Push jerk MetCon: 3 RFT 400m run 21 Toes 2 bar 12 S2OH A) Vups- 12/8kg KB One arm pushpress (perform 12 in each arm) B) K2E-30/20kg Push press C)T2B-45/30kg push press D) T2B-60/40kg Push jerk |
| S&A WOD ME Pull Sumo Deadlift 2-2-2-2-2-2 (aim to heavy double) Zarcher squat (from the floot) 4*6-8 Bent over row 3*10 Glute bridges 100 reps in any order |
Monthly Mobility:
Strength:
Deadlift/Sumo Deadlift.
*If conventional deadlift was done on Monday, perform sumo.
WU: 5×70% (5RM), 5*80%, 5*90%, then take your 5RM add 5kg and perform 3 sets with max repetitions
Skill: Clean & Push press/Jerk
MetCon: “Grace”
30 reps for time of
C&J 60/42.5kg
S&A WOD
Speed Press
Floor press 9*3
MetCon:”JT” FOR TIME
21-15-9
HSPU
Dips
HRPU
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.
MetCon: “Helen”
3RFT
400m run
21 American KB swings 24/16kg
12 Pull ups
*Ask coach for scaling options.
S&A WOD
Speed Pull
Conventional Deadlift 10*2*50-70% ME
MetCon: Complete 100 Russian KB Swings for time (AHAP)
EMOM perform 5 Goblet squats with same weight.
Monthly Mobility:
Strength:
Back Squat
WU: 5×70% (5RM), 5*80%, 5*90%… then take your 5RM add 5kg and perform 3 sets with max repetitions.
MetCon: In front of a running clock perform:
2min Box jumps
2min Toes 2 bar
1 min rest
1 min Box Jumps
1 min Toes 2 bar
1min rest
30 sec Box jumps
30 sec Toes 2 bar
*Ask coach for scaling options
Monthly Mobility:
Strength:
Gymnasic Pull
1) 5*ME Ring Row
2) 5×3 Negative pull ups
3) Strict pull ups 5*5-10 Add weight if needed
MetCon:”Loredo”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run
Monthly Mobility:
Strength:
Deadlift/Power clean.
1)Beginners (A) – 5×5 Deadlift with weight from elements.
2) Power clean 3-3-3-3-3 Start at 80% Clean and add weight each set
MetCon: “Barraza”
(AMRAP) in 18 minutes
200 Meter Run
9 Deadlift (125/87.5kg)
6 Burpee Bar Muscle-Ups
*Scale down if needed!!
** Ask coach for scaling options.
S&A WOD
ME Press:
Floor press 6*3 (aim for a heavy triple)
Deficit Push ups 4×8-10 (drop set if needed, full failure)
lateral raises 3×12-15
Triceps ext. 100 reps
Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Strength:
Strict Press
WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM add 2.5kg and perform 3 sets with max repetitions
Skill: Push Press/Push jerk
MetCon: 21-15-9 reps of
SDLHP
S2OH
A) 16/12kg kb
B) 30/20kg barbell.
C) 42.5/30kg barbell.
D) 60/40 kg barbell.
S&A WOD
ME Deadlift
Conventional Deadlift 6*2 (aim to heave double)
Bent over row 4×6-8
Mixed grip pull ups/supine ring rows 3*10
Banded good mornings 100 reps