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Skill: Clean & Push press MetCon: “Bear Complex” 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push press 1 Back Squat 1 Push press Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the […]
Skill Practice: Touch n’ Go Clean & Jerk / Kipping Toes 2 Bar MetCon: OPEN 13.4 As Many Reps as Possible in 7 minutes 3 Clean-and-Jerks (60/42.5 kg) 3 Toes-to-Bars 6 Clean-and-Jerks 6 Toes-to-Bars 9 Clean-and-Jerks 9 Toes-to-Bars 12 Clean-and-Jerks 12 Toes-to-Bars If you complete the round of 12, go on to 15. If you […]
Strength: Squats A) Back Squat 5*5 With weight from elements. B) Back Squat 5*5*90% 5RM. C) Back Squat 5*3*90% 3RM. D) Front Squat 6*2*85% 2RM. MetCon: 9-7-5 reps of Ring MU (By ability) Clusters 60/42.5kg Ask coach for scaling options.
Strength: Squats. A) Back Squat 5*5 With weight from elements. B) Back Squat establish 5RM C) Back Squat establish 3RM. D) Front Squat establish 2RM. MetCon: 21-15-9-15-21 reps of Power Snatch Pull Ups A) Ask coach for specific instructions. B) 30/20kg- Jumping pull ups C+D) 42.5/30kg
Skill: “False grip” Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) One arm chinup 5xMax per side MetCon: 16min AMRAP 7 False Grip ring Pull ups […]
Strength: Back Squat A) 5*5 with weight from elements B) Establish new 5RM C+D) Establish 3RM Overhead squat. MetCon: 20min AMRAP 10 Squats 100m run A) Goblet squats B) Goblet squats 32/24kg C) Front Squats 60/42,5kg D) Overhead squats 50/35kg
Strength: Squats A) Back Squat 5*5 with weight from elements B) Back Squat 5*5*90% 5RM. C+D) Front Squat 6*2*90% 2RM. MetCon: For time 15-12-9-6-3 reps of Power Snatch Overhead lunges (repetitions per each leg) A) Ask Coach for scaling options. B) 30/20kg C) 40/30kg. D) 50/35kg
Strength: Squats A) Back Squat 5*5 with weight from elements B) Back Squat Establish 5RM. C+D) Front Squat establish 2RM. MetCon: 9min AMRAP 6 SDLHP 9 Toes 2 Bar 12 DU A) Ask coach for specific instructions. B)KB 24/16kg – K2E – DU by ability C)45/30 kg D) Front Squats 60/42.5kg- T2B – UNBROKEN DU
https://www.youtube.com/watch?v=0GGvWnK0_3I Strength: (squats) A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% 5RM. C+D) Front Squat 6*2*90% 2RM MetCon: In Front of running clock 1 min Burpee broad jumps 2min Alt. lunges (steps) 3min KB Swings 24/16kg 2 min Burpee Broad jumps 3 min Alt. Lunges 4 min KB Swings *Beast scale up […]
Strength: Squats+pullups A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% 5RM. C+D) Front Squat 2-2-2-2-2-2 perform set of 5 reps weighted pull-up between sets of squats for total of 5 sets MetCon: 21-15-9 reps of Sumo DL high pulls Wall Balls A) Ask coach for specific instructions B) 24/16kg KB- 9/6kg WB […]