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Strength: Deadlift + HS practice *superset sets of DLwith HS work, ask coach for more instructions. Deadlift: A) Deadlift 5*5 weight from elements B) Deadlift establish 5RM C) Deadlift 6*3*85% 3RM D) Deadlift establish 10 reps T&G max weight!!! MetCon: FOR REPS (in front of running clock) 4min AMRAP 4 Power cleans 6 Front Squats […]
Strength: Squat + HS practice *superset sets of squat with HS work, ask coach for more instructions. A) Back squat 5*5 weight from elements. B) Back Squat establish 5RM C) Front Squat establish 3RM D) Back Squat establish 2 RM. MetCon: 5RFT 100m Sprint 20 Jumping Lunges *Ask coach for scailing Options S&A WOD: […]
Strength: Squat + HS practice *superset sets of squat with HS work, ask coach for more instructions. A) Backsquat 5×5 elements weight B) Backsquat 5X5X90% C) Back Squat 6*3*85%3RM D) Front Squat 6*2*80% 1RM MetCon: 10 min AMRAP 200m run 10 KB Snatches left arm 10 KB Snatches right arm A) 20 KB swings […]
Strength: Squat + HS practice *superset sets of squat with HS work, ask coach for more instructions. Back Squat A) Back Squat 5*5 weight from elements B) Back Squat 5*5*90% 5RM C) Back Squat establish 3RM D) Front Squat Establish 1RM Metcon: 9min AMRAP 5 Deadlifts 7 Burpee Box jumps 9 Wall balls
Strength: A) Deadlift 5*5 With weight from Elements B) Back squat 5*5*90%5RM C) Clean+Front squat 6*3*60-85% 1RM D) Squat clean + Front Squat 6*3*60-85% 1RM Squat clean. MetCon: 27-21-15-9 reps of DU KB SDLHP Goblet Squats A) SU-16/12kg KB B) DU-20/16kg KB C) 24/20kg KB D) 32/24kg KB S&A WOD Speed press Floor press […]
Skill: Clean& Jerk *ask coach for instructions. MetCon: “Grace” 30 reps of Clean&jerk 60/42.5kg **Ask coach for scailing Options. S&A WOD Speed Squat Front Squat 1 ¼ 8*4*70-85%ME MetCon: 5RFT 5 Power Cleans 7 Front squats 9 Deadlifts Rx’d 60/40kg. Rx’d Meet “Granite Games Qualifiers 15.3” As Many Rounds as Possible in 17 […]
Strength: Back Squat A) 5*5 with weight from elements B) Back Squat Establish 5RM. C+D) Front Squat 1 ¼ 8*2*60-80% 2RM MetCon: “Helen” By Ability 3RFT 400m run 21 Kb swings 24/16kg 12 Pull ups C+D Athletes scale up to: 400m run 21 Kb Swings 32/24kg 12 C2B Pull ups S&A WOD Speed press […]
Strength: A) Deadlift 5*5 With weight from Elements B) Deadlift 5*5*90%5RM C+D) Establish 2RM Front Squat Skill: Hang Squat Clean MetCon: 9 min AMRAP 5 Hang Squat Cleans 10 Toes 2 bar 15 Wall Balls A) G. Squats 16/12kg – V-ups B) 30/20kg – K2E C) 45/30kg – toes 2 bar D) Rx’d 60/42.5kg […]
Strength: A) Back Squat 5*5 with weight elements B) Back squat Establish (new) 5RM C) Front squat 6*2*80%*2RM (pause at the bottom 2sec.) D) Back Squat 6*2*80% 2RM (perform 1 ¼ skwaaats) MetCon: In teams of 2 complete for time: 100 DU 200m Partner/sandbag carry 100 Burpee pull ups 200m Partner/sandbag carry 100 DU […]
Strength: A) Deadlift 5*5 weight from elements B) Deadlift 5*5*90% 5RM C) Front Squat Establish 2RM D) Back Squat establish 2 RM MetCon: In front of running clock perform for reps 1 min Deadlift 1 min Air squat 1 min Push Ups 2 min DL 2 min Air Squat 2 min Push ups A) […]