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Strength: Back Squat A) Back Squat 5*5*5RM B+) Back Squat 5*3*90% RM MetCon: 9-15-21-15-9 reps of Deadlift One ARM OH lunge A) 80% 5RM DL-10/8kg KB B) 60/40-12/8kg KB C) 85/57.5kg – 16/12kg KB D) 102.5/70kg-24/16kg KB Olympic weightlifting WOD 13/7: TNG Power clean 7x3x70-80% 15 min to find 1RM thruster (from racks) TNG […]
****JULY MORNING SCHEDULE UPDATE: NO CLASSES OR OPEN GYM AT ATARIM On SUNDAY’S, TUESDAY’S, THURSDAY’S from 800-1100!*** Strength: Back Squat A) Back Squat 5*5*5RM B+) Establish 5RM Back Squat. MetCon: 5RFT 50 DU 15 OHS 40/30kg *Ask coach for scaling options. Olympic weightlifting WOD 6/7: Snatch […]
Strength: Back Squat A) 5*5*5RM B+) E2MON For 10 min Perform 3 Reps of Back Squat with 90%5RM. MetCon: 20 min AMRAP Ladder of 1 Power Clean 2 Pull ups 2 Power cleans 3 Pull ups 3 Power Cleans 4 Pull ups …. A) G squat 16/12kg-Jumping pull ups/ring rows. B) 40/25kg-Pull ups by ability […]
Strength: Squats A) Back Squat 5*5*5RM B+) Back Squat establish 5RM. MetCon: For time 1k run then 5RFT 20 Walking Lunges 15 Air Squats 10 KB Swings 32/24 kg Ask coach for scaling options Olympic weightlifting WOD 15/6: Clean complex: Clean first pull + Clean pull + Hang clean + Front squat + Jerk. […]
Skill: Handstand MetCon: In teams of 2 complete for quality 25 Wall Walks 50 KB Snatches 50 Pull ups 150 Double unders *ask coach for scaling options. Olympic weightlifting WOD 13/6: Hang snatch + Snatch : 2×2+1×80% 2×1+1×85% 2×1+1×90% Power Clean 6x3x80% Snatch pull 7x3x100% Front squat 3x3x85% 3x2x90%
Strength: Back Squat A) 5*5*5RM B+) Establish 10RM. MetCon: 15-20-25-20-15 reps of Front Squats Double unders A) G. squat 12/8kg-SU B) G.Squat 24/16kg-DU By ability C) 42.5kg/30kg-DU D) 50/35kg-DU D+) 60/42.5kg-UNBROKEN DU Olympic weightlifting WOD 8/6: TNG Power snatch 3x5x50% 3x5x60% 3x5x70% Overhead squat ladder (one attempt of Max reps at each weight) 50/35-60/40-70/45-80/50-90/55-100/60 […]
Strength: Back Squat A) 5*5*5RM B+) 3*10*90% 10RM; 1xMax reps*90% 10RM (15+) MetCon: 3 Rounds for reps of 5min AMRAPs 3 Deadlifts 6 Pull ups 9 Box jumps * 2 min Rest between rounds. A) 9 KB Swings AHAP with acceptable form- PU by ability-60/50cm Step ups B) 60/35kg- Pull ups by ability-60/50cm C) 82.5/45kg- […]
Skill: Ring Muscle ups practice MetCon: 10 RFT 1 RMU 2 One legged squats 4 KB Swings 32/24kg 8 Burpees *Ask coach for scaling options. Olympic weightlifting: 15 min to find 1RM Cluster 3 TNG Clean + 3TNG Jerk – 6 sets start at 60-70% add WT by feel OHS – work up to […]
Strength: Back Squat A) 5*5*5RM B+) 3*10*90% 10RM MetCon: 5RFT 200m Run 15 OH Lunges 30 Double unders A) 10/5kg Plate- SU/DU By ability B) 15/10kg C) 20/15kg D) 25/20kg D+) 16*2/12*2 Kg KB-Unbroken DU Olympic weightlifting: Hi rep oly practice: 12 min E2MOM 5 TNG power snatch @50% 5×3 UB hang snatch @ […]
Strength: Squats A) Back Squat 5*5*5RM B) Back Squat 5*5*90%5RM C) Front Squat Establish 3RM D) Snatch establish 1RM (if done on Monday perform 6*2*70%1RM) MetCon: 5RFT 8 SDLHP 10 Toes 2 Bar 12 Box Jumps A) 16/12kg- T2B by ability- step ups B) 24/16kg-K2E-60/50cm C) 32/20kg-T2B-60/50cm D) 42,5kg/30kf-T2B-60/50kg D+) 60/42.5kg-Strict T2B-70/60kg Olympic Weightlifting: Snatch […]