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Strength: Deadlift A) Deadlift 5*5*EW B+C) Deadlift 2*5*95% 5RM; +5*95% 5RM D+E) Deadlift (T&G) 2*5*95% 5RM; +5*95% 5RM (quality reps only!) MetCon: 2010 Games event 2 7 rounds for time of: 3 cleans (92.5/60 kg) 4 handstand push-ups (Ring HSPU for men) 18 minute cap *Ask Coach for MOD. *Scale Ring HSPU By ability: Strict […]
Strength: Squats A) Back Squat 5*5*EW B+C) Back Squat.2*5*95% 5RM; 5+*95% 5RM C+D+E) Front Squat 2*5*95% 5RM; 5+*95% 5RM MetCon: 3 Rounds for reps of 4min AMRAPs 10 KB Front rack Lunges L 10 KB Front rack Lunges R 20 KB Swings 30 Air Squats *rest 2 min between rounds. A) 12/8kg B) 16/10kg C) […]
Skill Warm Up: DU Practice Strength: Squats A) Back Squat 5*5*EW B+C) Back Squat.3*5*90% 5RM; 5+*90% 5RM C+D) Front Squat 3*5*90% 5RM; 5+*90% 5RM Skill: Power Snatch MetCon: 3 Rounds for reps: 1min Cal Row 1min Power Snatch 35/25kg (scale to 24/16kg KB SDHP) 1min Burpees 1min Wall Balls 20/12lb
Skill Warm Up: DU Practice Strength: Squats A) Back Squat 5*5*EW B+C) Back Squat.4*5*85% 5RM; +5*85% 5RM C+D) Front Squat 4*5*85% 5RM; +5*85% 5RM MetCon: 3RFT 10 Overhead Squat 50 Double unders. A) G.Squats 16/12 kg-SU B) 30/20 kg- DU by ability. C) 42.5/30kg – Double inders D) 60/42.5kg- DU E) 60/42.5kg- 20 TU
HAPPY NEW YEAR!!! Skill Warm Up: DU Practice Strength: Squats A) Back Squat 5*5*EW B+C) Establish 5RM Back Squat. C+D) Establish 5RM Front Squat. MetCon: 21-15-9 reps of One arm OH KB Lunges (Repsx2) Double unders A) Lunges by ability- SU B) 12/8kg-DU By ability C) 16/10kg-DU D+E) 24/16kg-UNBROKEN DU
Strength: Back Squat A+) Paused (3 sec) Back Squat 5 x1 @ 90% 3RM Metcon: 21-15-9 Reps of: OHS Toes to Bar A) G squat 16/12kg v-ups/ 21-15-9-6-3 B) 30/20- K2E C) 42.5/30kg- T2B D) 50/35kg E) 60/42.5kg Ask Coach for MOD
Tech: Low Bar Back Squat Strength: Back Squat A+) Back Squat Establish 3RM MetCon: 12-10-8-6-4-2 reps of Deadlift OTB Burpees A) 80%5RM DL or KB Swing AHAP By ability. B) 60/42.5kg C) 85/50kg. D) 102.5/70kg E) 140/90kg
Tech: Low Bar Back Squat Strength: Back Squat A+) Paused (3sec on the bottom) Back Squat 5*1*3RM (weight) MetCon: 9min AMRAP 8 KB Front rack Squats (L) 8 Kb Front rack Squats ® 16 Double unders (8 TU) A) 10/8kg- SU B) 16/10kg- DU by ability C) 20/12kg- DU D) 24/16kg- Unbroken DU E) 32/24kg- […]
Strength: Back Squat A+) Back Squat Establish 3RM MetCon: “OPTIMUS PRIME” AMRAP in 7 minutes Wall Ball Shots (20/12 lb) 5 Deadlifts (102.5/70 kg) at the top of each minute Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. […]
Strength: Squats A) Back Squat 5*5*EW B) Back Squat Establish 5RM (If done Last week perform 5*5*80% 5RM) C) Back Squat Establish 5RM. D,E)Overhead Squat Establish 2RM. MetCon: OPEN 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 35/25 kg. power snatches, 15 reps *Ask coach for MOD.