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Strength: Squat A) Back Squat 5*5*5RM (From Elements1) B) Back Squat 3*5*90% 5RM; AMRAP*90% 5RM. C) Front Squat 3*5*90% 5RM; AMRAP*90% 5RM. MetCon: For Time 30 Wall Ball shots 20/12lb 30 Power Cleans 42.5/30kg 30 Cal row 30 Front Squats 42.5/30kg *Ask coach for scaling Options.
Strength: Deadlift A) Deadlift 5*5*5RM (From Elements 3) B+) Deadlift 4*5*85% 5RM; AMRAP*85% 5RM. 3RFT 40 Russian Swings 30 Wall Balls 20 One Arm Weighted Step Ups A) 12/8kg KB B) 16/10kg KB C) 24/16kg KB D) 32/24kg KB.
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 […]
Strength: Deadlift/Lunges (stationary) A) Deadlift 5*5*5RM. B+C) Lunges 5*3*90% 5RM D) Front Rack Lunges 5*3*90% 5RM MetCon: “Fight Gone Bad” 3 Rounds, For Total Reps in 17 minutes 1 minute Wall Balls (20/12 lbs) 1 minute Sumo Deadlift High-Pulls (35/25kg) 1 minute Box Jumps (60/50cm) 1 minute Push Press (35/25kg) 1 minute Row 1 […]
****JULY MORNING SCHEDULE UPDATE: NO CLASSES OR OPEN GYM AT ATARIM On SUNDAY’S, TUESDAY’S, THURSDAY’S from 800-1100!*** Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.) MetCon: “Karen” 150 Wall Balls For time *Cashout (mandatory) 10 min EMOM 15 sec. ME KB Russian Swings 24/16kg. Olympic weightlifting WOD 4/7: Hang […]
Strength: Barbell Press A) Strict Press 5*5*5RM B+) Bench Press 4*10*90% 10RM; AMRAP*90% 10RM. MetCon:3 Rounds For Reps 1min Wall Balls 1min Push Ups (scale up to ring push ups) 1min Russian Twists 24/16kg 1min Row (Cal) 1min Push Press 20/15kg *2min Rest between rounds
Strength: Barbell Pull A) Deadlift 5*5*5RM B) Deadlift 3*10*90% 10RM; AMARAP*90% 10 RM (Touch&go aren’t permitted) C) Snatch Grip Deadlift 3*10*90% 10RM; AMRAP*90% 10RM D) Snatch Pulls 3*10*90% 10RM; AMRAP*90% 10RM MetCon: For Time 25 Barbell snatches 25 Wall balls 25 Toes 2 Bar 25 Overhead Squats A) Ask coach for specific instructions. B) 30/20kg-K2E […]
Strength: Barbell Pull. A) 5*5*5RM Deadlift. B) Deadlift Establish 10RM (If done last week perform 5*10 reps*80% 10RM Within 60sec rest) C) Snatch Grip deadlift establish 10RM. D) Snatch Pull establish 10RM (Maintain technical quality, use straps) MetCon: 21-15-9 reps of Deadlifts Wall balls A) Russian KB Swings AHAP (with acceptable form)-20/12lb B) 60/35kg-20/12lb C) […]
Strength: Strict Pull ups by ability. 1) 0-1 Pull ups: 5 sets of ME partial ROM pull ups 2) 1-5 Pull ups: 5 sets of max reps 3) 5-10 Pull ups can be done: 7*2*95 %3RM; then one set of ME BW Pull ups 4)10+ Pull ups: 6*3*95% 5RM; then one set of ME BW […]
https://www.youtube.com/watch?v=bfALZBRe8HQ Strength: Barbell Pull A) Deadlift 5*5*5RM B) Deadlift 5*5*90% 5RM C) Combo Pull (sumo vs. conventional) 6*2+2 ( add weight each set to heavy double) D) Snatch Pull+ Hang Snatch Pull (use straps !!!) 6*1+4*85% Snatch MetCon: ביד חזקה ובזרוע נטויה In teams of 2 (I go, You go) 100 push press (40/25KG) 80 pull […]