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https://www.youtube.com/watch?v=bfALZBRe8HQ&feature=youtu.be 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*3*80%3RM; then one set of ME BW Pull ups 4)10+ Pull ups: 6*5*80% 5RM; then one set of ME BW […]
Strength: Push Jerk Practice 3-3-3-3-3-3 (add weight each set) MetCon: In Teams Of 2 Perform for time 60 Clapping pushup 120 Wall Balls 20/12 Lb 60 Burpees 120 (A) KB Swings 24/16kg *Ask coach for scaling options
Mobility Practice for 17.3 Cond: 22 min AMRAP Partner WOD 8 OH Lunges (20/10) 12 Wall Balls (20/12) 16 Weighted Sit Ups (20/10) P1: does work P2: run 400m
Skill: Mobility practice by coach prescription. Metcon: “Dirty Thirty” For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/12 lbs) 30 Double unders 30 Burpees ———– Olympic Weightlifting Hang clean – 6×3 UB […]
Skill: Practice Box jumps/Wall balls/ American swing efficiency MetCon: “Morrison” 50-40-30-20-10 reps of Wall Balls 20/12lb Box Jumps 60/50cm American Swings 24/16kg
Skill: practice Wall balls efficiency, DU & RMU MetCon: OPEN 12.4 As Many Reps as Possible in 12 minutes 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups perform in 2 heats with one person working and the other judging. Olympic Weightlifting Find 1 RM squat clean (25 min) Push jerk 5x5x60% […]
Skill: Ring MU & DU Practice MetCon: OPEN 15.3 As Many Reps as Possible (AMRAP) in 14 minutes 7 Muscle-Ups 50 Wall Balls (20/14 lbs) 100 Double-Unders *Ask coach for scaling options.
Happy New Year! Important Schedule Changes for the New Year’s Day Morning: 6:00 and 7:00 at Atarim (no 700 class at Diz) 9:00 and 10:00 at Diz only! (no 900 and 1000 at Atarim…) Strength: Bench press (deloading week, work on technical aspects, ask coach for specific instructions) Bench Press (tempo 4-2-1) 3-3-3-3-3-3 MetCon: 8 […]
Holiday Schedule Changes this week: Wednesday: No 9:00 and 10:00 at Atarim. 9:00 and 10:00 will be held at Diz on those days. As always, sign up on Mindbody. Happy Holidays! Strength: Bench press. A) 5*5 with 5rm weight. B) 5*70% (5RM) 5*80% 5*90% Max reps*102.5% (5RM) Max reps*105% C+D) 5-3-2-1-1-1 (If Done at […]
MetCon: “Kelly” 5RFT 400m run 30 Box jumps 60/50cm 30 Wall Balls