**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Squats/Clean.
A) Back squat 5×5 weight from elements.
B) Front Squat establis 5RM
C) Hang clean establish 1RM
D) Clean establish 1RM.
Metcon: For time
Run 400m
30 Back squats
run 400m
20 Front squats
run 400 m
10 OHS
A) Goblet squats – 16/12 kg (ask coach for specific instructions)
B) 30/20 kg barbell.
C) 42.5/30 kg barbell
D) 60/40 kg barbell
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Barbell Push
A) Strict Press 5*5 Weight from elements
B) Strict Press Establish 5RM
C) Push press establish 5RM
D) Jerk establish 1RM (From racks)
Tech: Kipping Ring dips
MetCon: 30-20-10 reps for time of
KB swings
Ring Dips
A) 16/12 kg- Bench dips
B) 20/16 kg-Ring dips
C) 24/20 kg- Ring dips.
D) 24/20 kg american swing–strict ring dips.
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Deadlift/snatch.
A) Deadlift 5×5 with weight from Elements
B) Deadlift 5*5*90%5RM
C) Hang snatch 5*2*70% (Hang Snatch)
D) Snatch 5*2*70% (Snatch)
MetCon: “Charlotte”
21-15-9 reps for time of
OHS 42.5/30 kg
Sumo DL High pull 42.5/30 kg
*Ask coach for scaling options
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic push by ability.
1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10 (Scale down to elevated if needed)
3) Deficit (25 kg plate) HSPU 5×5-10
4) Ring HSPU 5xME
Skill: Ring Muscle Up
MetCon: 12 min AMRAP
5 RMU
10+10 One arm KB S2OH
1)10 False grip ring row + 12/8kg KB
2) False grip ring pull ups +12/8 kg KB
3) Strict False grip ring pull ups + 16/12 kg KB
4) Ring MU + 24/16 kg KB.
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Back Squat
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5*5*90%5RM
C&D) Pause (3 sec) Back squat 5*3*70%
Skill: Double Unders/Triple Unders
MetCon:
In front of the clock
2 min AMRAP Double Unders
then perform 1 mile run AFAP
Cashout: coach’s choice
INTERMEDIATE:
Strength: Establish 1RM strict press (15 min)
MetCon: 15-12-10 reps of :
Hang power clean to overhead 60/42.5 kg
Facing the bar burpee
Cashout: Death by ring dips (12 min cap)
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic Pull
By ability:
1) 5×5-10 Ring row
2) Strict pull ups 5*5-10
3) Weighted pull up 5*2*70%
4) Rope Climbs 1-1-1-1-1
Skill: By coach prescription.
MetCon: “Adrian”
https://www.youtube.com/watch?v=E1Q11m171mk
7 Rounds For Time
3 Forward rolls
5 Wall Walks
7 Toes 2 bar
9 Box jumps
*Ask coach for scaling options.
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Squats/Clean.
A) Back squat 5×5 weight from elemets.
B) Front Squat 5*5*90% 5RM
C) Hang clean 5*2*70% Hang clean
D) Clean 5*3*70%
MetCon: Open 14.5
21-18-15-12-9-6-3
Thrusters 42.5/30 kg
Bar facing burpees
(cap 21 minutes)
*Ask coach for scaling options.
| **You can click on any of the hyperlinked movements below to see a video demonstration!** Strength: Barbell Push A) Strict Press 5*5 Weight from elements B) Strict Press 5*5*90% 5RM C) Push press 5*5*90%5RM D) Jerk 5*3*70% (From racks) Tech: Turkish get up MetCon: 3RFT 5 TGU L 10 Pull ups 5 TGU R 10 Push ups A) 12/8kg TGU+Jumping PU+HRPU B) 16/10kg TGU+Pull ups+HSPU C) 20/12 kg TGU+C2B Pullups+HSPU D) 24/16 kg TGU+ 5Bar MU+HSPU. |
Intermediate:
Establish 1RM Back Squat (20 min cap).
MetCon: 10 min AMRAP ladder of
Run Stairs
4 OHS 50/35 kg
Run Stairs
6 OHS 50/35 kg
Run Stairs
8 OHS 50/35 kg
…
Cashout: TBA
Open Gym
Intermediate:
Independent part, complete at open gym book your spot.
Compete missed lift: Front Squat/Push Press/Deadlift establish 1RM.
OR Mobility drills.
Class: 18:00.
“FILTHY FIFTY”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Cashout: TBA
Strength: Deadlift/snatch.
A) 5×5 with weight from Elements
B) Deadlift 5-5-5-5-5 add weight each set to failure
C) Snatch pull+hang snatch
3*70% 2*80%
1*85%
1*90%
1*95%
D) Snactch+OHS
1*70%
1*80%
1*85%
1*90%
1*95%
A+B) Han Snatch practice
C+D) Snatch pul+hang snatch pull 5x2x110%snatch (use lifting straps)
Conditioning:
“the Bibermans”
in pairs i go u go
3RFT
12 snatch 60/40
20 partner pushups
15 burpees
Intermediate:
Independent Part:
Lower back+glute&hams mobility drills.
Class:
15 min to establish 1RM Deadlift.
(Warmup: 3*70% 2*80% 1*90%, 1RM+2.5kg …)
MetCon: 10 min AMRAP
30 DU
15 Snatch 35/25kg
Cashout: 30 Burpee RMU/C2B Pull up