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Strength: Squats A) Back Squat 5*5*5RM. B) Back Squat 5*3*90% 5RM C+) Front Squat 5*3*90% 5RM MetCon: 5RFT 7 Squat Cleans 8 Burpee Pull Ups A) SDLHP+Gsquat 16/12 kg-Burpee B) 30/20kg-Burpee Pull Ups C) 42.5/30kg Burpee Pull ups D) 60/42.5kg- Burpee STRICT Pull up E) 70/50kg- Burpee Strict Pull up
Strength: Squat A) Back Squat 5*5*5RM B) Back Squat Establish 5RM C+) Front Squat Establish 5RM. MetCon: 9-15-21-15-9 Power Snatch Toes 2 Bar A) SDLHP 16/12kg- Quality Vups B) 30/20kg- K2E C) 42.5/30kg- T2B D+) 50/35kg-T2B
Strength: Deadlift A) Deadlift 5*5*5RM B+) Deadlift 2*5*95%5RM; AMRAP*95% 5RM MetCon: 7 rounds for reps of 2min work with 2 min rest 2 Power Cleans 4 Front Squats 8 Deadlifts A) Ask coach for specific instructions. B) 42.5/30kg C) 50/35kg D) 60/42.5kg E) 82.5/50kg
Strength: Squat A) Back Squat 5*5*5RM (From Elements1) B) Back Squat 2*5*95% 5RM; AMRAP*95% 5RM. C) Front Squat 2*5*95% 5RM; AMRAP*95% 5RM. MetCon: In teams Of 2 Complete 20min AMRAP OF 50 Double KB Deadlifts 100m Farmer Carry 20 Burpees Rx’d-32/24kg (Ask coach for scaling options)
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.
“BEAR COMPLEX” 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the […]
Strength: Squat A) Back Squat 5*5*5RM (From Elements1) B) Back Squat 4*5*85% 5RM; AMRAP*85% 5RM. C) Front Squat 4*5*85% 5RM; AMRAP*85% 5RM. MetCon: 12-18-24-18-12 reps of Deadlifts BW (Scale to ¾ BW/ ½ BW) OH Reverse Lunges A) 10/5kg B) 15/10kg C) 20/10 kg D) 25/15kg
Strength: Squat A) Back squat 5x5x elements WT B) Find 5RM Back squat C+) Find 5RM Front squat. MetCon: 3 Rounds For Reps Of 3min AMRAPs 3 Squat Cleans 6 Burpee high Jumps 9 Deadlifts *Rest 2min Between Rounds A) Ask coach For Specific Instructions. B) 35/25kg C) 50/35kg D) 60/42.5kg D+) 82.5/60kg
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 […]