Mobility Warm Up
Strength:
Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5x5x90% %RM
C) Hang Clean 5x3x70%
D) Clean 5x3x70%
Tech:
A+B Hang clean practice
C+D Front squat 3x3x105% clean
MetCon:
In front of a running clock
1 min ME push ups
2 min ME Thrusters
3 min ME Push ups
4 min ME Thrusters
A) HRPU– Wall Balls
B) HRPU 30/20 kg barbell
C+D) Ring Push ups– 42.5/30 kg Thrusters
| Strength:
Barbell Push: 9min AMRAP OF D) Rx’d 50/35 kg barbell |
Intermediate:
Back Squat 3*2*85%
MetCon: 15 min AMRAP
5 HSPU
7 Squat Cleans 60/40 kg
9 Over the bar burpee
Cashout: ???
Open Gym
TAFL Week 1, 13:30 at Florentine
Event 1:
Max Effort L-Sit
Event 2:
For Time:
800 m Run
Event 3:
10 Min AMRAP
30 DU
15 Snatches (35/25 kg)
Strength:
Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5x5x90% 5RM
C) Hang Snatch 5x3x70%
D) Snatch 5x3x70%
Tech: A+B: hang snatch
C+D: Snatch pull 3x3x105% Snatch (use straps)
MetCon: 15-10-5 reps of
Snatch
Bupree
A) 20/15 kg barbell (ask coach for scaling options)-Burpee
B) 30/20 kg Hang snatch-burpee over the bar
C) 42.5/30 kg snatch-burpee over the bar
D) 50/35 kg Snatch-oer the bar burpee
Strength:
Gymnastic push by ability.
1) bench dips 5xME
2) Bar dips 5xME
3) 5 rounds for quality 20sec ring holds- ME Bar dips
4) Ring dips 5×5-10 add weight if needed
MetCon:
3RFT
400m run
21 KB Sumo DL high pull
12 Ring dips
9 Pull ups
1) 16/12 kg KB-Bench dips– jumping pull ups
2) 20/16 kg KB-Pull ups– bar dips
3)24/16 kg KB- ring dips-C2B Pull ups
4) 32/24 kg kb-strict ring dips– Bar MU
Strength:
Back Squat
A) Back squat 5×5 weight from elements
B) Back squat 5x5x90%5RM
C+D) 5x5x70% 1RM
Tech: A+B Hang Snatch
C+D: 9 min EMOM OHS 3 Reps add weight each minute
MetCon:
21-15-9 reps of
Snatch
Box jumps
A) 20/15 kg Barbell (ask coach for scaling options)- step up 60/50 cm
B) 30/20 kg Hang Snatch-60/50 cm
C) 42.5/30 kg hang snatch– 60/50 cm
D) 42.5/30 kg snatch– 70/60 cm
Intermediate
Strength:
Strict Press 8*3*65% (Speed&quality work, 45-60 sec rest between sets)
MetCon:
21-15-9 reps of
HSPU
Power cleans 50/35 kg
Burpee over the bar
Gymnactic Pull by ability
1) False grip ring row 5*ME
2) Close grip C2B Strict chin ups 5×5-10
3) False grip C2R Ring pull ups 5*ME
4) Strict RMU 5*ME
Tech: By ability
1) Ring MU
2) 10 min EMOM 2 strict MU (ad weight if needed)
MetCon: For time
20 HSPU
30 DU
20 Wall balls
30 DU
20 Pull ups
30 DU
20 Toes 2 bar
30 DU
1) HRPU-Wall balls-Jumping Pull ups–Vups–SU
2) Pike Push ups-DU-Wall balls- pull ups–K2E
3) Rx’d
Strength:
Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5x5x90% %RM
C) Hang Clean 5x3x70%
D) Clean 5x3x70%
A+B: Tech Hang clean
C+D: Front squat 3x3x105% Clean
MetCon:
21-15-9 Reps for Time of:
Thrusters
KB Swings
A) 2×12/8kg KB- 12/8kg KB
B) 30/20 kg Barbell- 16/12 kg KB
C+D) 42.5/30 kg barbell- 24/16 kg American swing
Barbell Push:
A) Strict Press 5×5 weight from elements.
B) Strict press 5x5x90%5RM
C) Push Press 5x3x80% 5RM
D) Jerk 5x3x70%
Tech: A+B Behind the neck Snatch Grip jerk
C+D: 3x3x85% Snatch
MetCon: 15 min AMRAP
10 Pull Ups
10 ring dips
15 Burpee
A) Jumping Pull ups-Bench dips-burpee
B) Rx’d
C+D) C2B Pull ups-Ring dips- burpee
13:30- December Throwdown!
“Elizabeth”
For Time:
21-15-9
Cleans (60/40)
*10 minute time cap
**Scaling Options are available
15:30- TAFL Pre-Season Match!
Event #1:
5 minutes to Establish 1RM Squat Clean
Event #2:
“Helen”
3 Rounds For Time:
400 m Run
21 American Kettlbell Swings (24/16)
12 Pull Ups
*12 minute time cap
** No Scaling!