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Skill: “False grip” Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) One arm chinup 5xMax per side MetCon: 16min AMRAP 7 False Grip ring Pull ups […]
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: Deadlift A) Deadlift 5*5*EW B+) Deadlift Establish 3RM. MetCon: For Time 30-20-10 reps of Front Squats DU *2 (TU ½) A) G Squat 16/10kg- SU B) 30/20kg -DU by ability C) 42.5/30kg-DU D) 42.5/30kg- Unbroken DU E) 42.5/30kg- TU
Strength: Squats A. Back Squat 5*5 EW B. Back Squats est 5RM C. +D. Front Squat est 5Rm (or 5*3 90% 5RM) E. Squat Clean est. 1RM Metcon: 12 min ladder of: 3 Cleans 3 Burpee OTB 6 6 9 9 … … A. KBS 16/12kg-Burpeee B. 30/20 C. 42.5/30 D. 50/35 […]
Strength: Squats A) Back Squat 5*5*5EW B) Back Squat Establish 5RM C+D) Front Squat establish 5RM. E) Squat Clean+ Front Squat 5*1+1*95% 1RM Clean MetCon: “OPEN 13.4” As Many Reps as Possible in 7 minutes 3 Clean-and-Jerks (60/42.5 kg) 3 Toes-to-Bars 6 Clean-and-Jerks (60/42.5kg) 6 Toes-to-Bars 9 Clean-and-Jerks (60/42.5kg ) 9 Toes-to-Bars 12 Clean-and-Jerks […]
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- […]
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+3 Front Squat 5*1+3*85% 1RM Clean MetCon: 5-10-15-10-5 reps of Power Clean Triple Unders (DU*3) A) KB Swings 16/12kg-SU*3 B) 30/20kg-TU/Du by ability. C) 42,5/30kg-TU/DU D) 60/42.5kg-TU/UNbroken DU E) 80/50kg -TU
Strength: Squats A) Back Squat 5*5*5EW B) Back Squat 5*3*90%5RM C,D,E) Front Squat 5*3*90% 5RM. D+) Establish 1RM Squat Clean. MetCon”: “Nancy” 5 RFT 400m Run 15 OHS 42.5/30kg *Ask coach for modifications.
Strength: Squats A) Back Squat 5*5*5RM. B) Back Squat Establish 5RM C+) Front Squat EStablish 5RM MetCon: Regionals 2016 EVENT 4 4 Rounds for time 28 Pistols 15 Power Cleans 52.5/35kg (18min Cap) *Ask Coach For scaling options.
Strength: Squats A) Back Squat 5*5*5RM. B) Back Squat 5*5*90% 5RM C+) Front Squat 5*5*90% 5RM MetCon: “Helen” 3 RFT 400m Run 21 American KB Swings 24/16kg 12 Pull ups “BEAST MODE” 3 RFT 400m RUN 21 KB Snatch 24/16kg 12 C2B Pull Ups *Ask coach for scaling options.