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Strength: Deadlift A) Deadlift 5*5*EW B) Deadlift 3*5*90% 5RM C) Snatch Grip Deadlift (use straps) 5*3*90% 5RM. D+E) 5*3*85% 3RM MetCon: 9min AMRAP Ladder 2 Power Snatch 2 Pull Ups 4 4 6 6 A) Ask coach for specific instructions. B) 30/20kg- Pull ups by ability C) 42.5kg/30kg- Pull Ups D) 50/35kg- C2B Pull Ups […]
BAR-LYMPICS THIS SATURDAY 19:00 AT MIKE’S PLACE! Strength: Press A) Shoulder Press 5*5*EW B) Shoulder Press establish 5RM C,D,E) Push Press establish 5RM (If done Last week perform 5*3*90% 5RM) MetCon: 9min AMRAP 6 Pull Ups 9 Thrusters A) J. Pull ups-20/15kg B) Pull ups by ability – 30/20kg C) 42.5/30kg-Pull ups D) 42.5/30kg- […]
Strength: Press A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps MetCon: Partner WOD, In teams of 2 complete for reps 20min AMRAP 3 Push ups (By ability: HSPU/Pike Push ups/HRPU) 6 Pull Ups (By ability: C2B/Pull ups/J. Pull ups) 9 Over the box jumps 60/50cm P-1 […]
Strength: Squats A) Back Squat 5*5*5EW B) Back Squat 5*5*90%5RM C+D) Front Squat 5*5*90% 5RM. E) Squat Clean+2 Front Squat 5*1+2*90% 1RM Clean MetCon: 3 Rounds for reps 4min AMRAPs 5 Deadlifts 7 Pull Ups 9 Box Jumps 2min rest between rounds. A) 16/12kg Swings- J.Pull ups- 60/50cm box jumps step ups permitted B) 50/35kg- […]
Skill: Kipping HSPU DU practice. MetCon: 25min AMRAP Ladder 2 HSPU (Pike PU/ HRPU) 3 Pull Ups (Jumping Pull ups/ ring rows) 15 DU/5TU 3 HSPU 4 Pull Ups 15 DU/5TU 4 HSPU 5 Pull Ups 15 DU/5TU …. *Ask Coach for scaling options. Endurance: “Filthy Fifty” For time: 50 Box Jumps, 60/50 cm […]
Reminder: Tonight Midnight 5K Run! Meet at Atarim at 23:45! Strength: Deadlift. A) Deadlift 5*5*5RM B) Deadlift establish 5RM. C+) Snatch Grip Deadlift establish 5RM. MetCon: Complete For Time Pull ups 20-18-16-14-12-10 Power Cleans 2-4-6-8-10 A) Jumping Pull Ups/RR*2-KB Swings B) 40/30kg-Pull ups C) 50/35kg- Pull Ups D) 60/42.5kg-C2B Pull ups E) 60/42.5kg- BMU
Strength: 1) Press: A) Shoulder press 5x5xelements WT B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU Skill: Kipping Pull ups (Chin over the bar/C2B)/ Bar muscle ups. MetCon: OPEN 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 35kg. Women use 25kg. […]
Strength: 1) Press: A) Shoulder press 5x5xelements WT B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU Skill: Kipping Pull ups/BMU Progression E2MOM For 20 min 10 Pull ups (try to use kipping) 5 Burpees Endurance: 2017 CF Games Events, CF DIZ Style: Triple- G Chipper 100 pull-ups 80 sit-ups 60 pistols, […]
Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.) MetCon: Complete For Time 25 HSPU 50 Box Jumps 60/50cm 25 C2B Pull ups 100 DU 25 Toes 2 Bar 25 Cal row A) HRPU-Pull ups by ability- SU- Vups. B) Pike Push Ups- Pull usp by ability-K2E C+) Rx’d *Cashout (mandatory) 10 min EMOM 25 […]
Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.) MetCon: AMRAP – 3 Rds of 10 min work + 2 min rest Rd 1: 7 thruster 7 burpees 7 pullups Rd 2: 7 HPC 7 burpees 7 T2B Rd 3: 7 S2OH 7 burpees 7 diamond pushups A) Ask coach for modifications B) 30/20kg- Pull ups […]