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Strength: Barbell Pull A) Deadlift 5*5 with weight from elements. B) Deadlift 5*5*90%5RM C) Snatch Grip DL (Use straps) 3-3-3-3-3-3 D) Snatch Pull (Use straps) 3-3-3-3-3-3 MetCon: 15-12-9 reps of Hang Power Cleans 42.5/30kg Front rack lunges (steps *2) 42.5/30 kg *Ask coach for scaling options S&A WOD ME Squat Back Squat 2-2-2-2-2-2 Front Squat […]
Strength: Snatch grip deadlift 5*5*90% 5RM MetCon: 3 rounds for reps In Front of running clock 1min row (cal) 1min Power Cleans 42.5/30kg 1min DU 1min Front squats 42.5/30kg -1min rest *Ask coach for scaling options.
Open GYM 1) Practice skill 2) Complete missed strength 3) perform a Metcon 1) practice skill (20min): -DU -Free Handstand -Squat clean 2) complete missed strength (20 min): sun- SP 5x5xele/SP find 5RM/BTN SP 5RM/ SJ 1RM Mon – BS 5x5xele/DL 5RM/FS 2RM (6 tries) Tue – pullups Wed – SP 5x5xele/ SP 5x5x80%5RM/BTN […]
Strength: Back Squat/Front Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Back Squat Find 5RM. C+D) Front Squat tempo (4-2-1) 6*2*80% 2RM. SURPRISE METCON “Jerry Swinger” 30 Wall Ball Shots (20/12lbs) 30 Kettlebell swings (2/1.5 pood) 60 Box Jumps (60/50 cm) 30 Kettlebell Swings (2/1.5 pood) 30 Wall […]
Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Deadlift find 5RM. C+D) Front Squat 2-2-2-2-2-2 add weight each set to failure. MetCon: Running “Christine” 3RFT 500m run 12 Deadlift B.W. 21 Box Jumps 60/50cm *Ask coach for scaling Options. S&A WOD ME Squat Back Squat 2-2-2-2-2-2 Reverse […]
Strength: Back Squat/Front Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Back Squat find 5RM. C+D) Front Squat 8*2 Use 1 RM weight of Deficit Clean from Monday. (rest 45-60 sec) “Charlotte” 21-15-9 reps of Overhead Squat 42.5/30kg SDLHP 42.5/30kg *Ask coach for scaling options S&A WOD […]
Skill: Hang Squat Clean practice. MetCon: 12 min AMRAP Ladder Of 2 Strict pull ups/ring rows 1 Wall Walk 4 Strict Pull ups/ring rows 1 Wall Wallks 6 Strict Pull ups 1 Wall Wallks 8 Strict Pull ups 2 Wall wallks … *Ask Coach For Scaling options. —————— Rx’d meet “Diane” 21-15-9 reps of […]
Strength: Back Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Establish 5RM Back Squat C) Establish 2 RM Back Squat. D) Establish 1RM Overhead Squat MetCon: 12min AMRAP 400m run 21 Air Squats 12 Deadlifts A) Ask Coach for specific instructions. B) 60/40kg C) 85/50kg D) 105/70kg. S&A […]
Strength: Squat + HS practice *superset sets of squat with HS work, ask coach for more instructions. A) Back squat 5x5x elements B) Back squat Eatablish 5RM (if done perform 5*5*80% 5RM) C) Squat clean + Front Squat 6 rounds of 1*85% 1RM squat clean D) Power Snatch 8*2*30-50% (snatch grip deadlift) MetCon: In […]
Strength: Squat + Handstand practice *superset sets of squat with HS work, ask coach for more instructions. A) Back squat 5x5x elements B) Back squat Eatablish 5RM (if done perform 5*5*80% 5RM) C) Front Squat 6*3*85%3RM D) Back Squat 6*2*80% 1RM MetCon: FOR TIME 50 Box Jumps 60/50cm 100 Air Squats 200 DU Ask […]