This Week (week of 2/8):
Thursday Night: No Olympic Weightlifting
Atarim / Dizingoff
Strength:
Shoulder press
0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM
then
“Chelsea”
Each min on the min for 30 min:
5 Pull-ups
10 Push-ups
15 Squats
Post your results to the Whiteboard.
This Week (week of 2/8):
Thursday Night: No Olympic Weightlifting
Atarim / Dizengoff
Strength:
Lunge
0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM
then
Metcon:
12 min AMRAP
4 weighted pistol 12/8kg
6 KB pushpress 24/16
8 Knees to elbows
Intermediate
Independent part:
Hip flexors & ankle mobility drills.
Front squat 5*3*115% Front Squat.
then
Class: 19:00
15 min to establish max weight at:
Deadlift+power clean + push press
then
MetCon:
8 min AMRAP
5 Hang cleans 60/35 kg
10 Pistols
15 HRPU
Rest and then accessory work
4*6 KB Strict press
3*15-20 triceps ext
Post your results to the Whiteboard.
Mobility
This Week (week of 2/8):
Tuesday Night: NO Odd Object Training and NO Olympic Weightlifting. There will be a one time only Intermediate WOD on Tuesday in its place.
Thursday Night: No Olympic Weightlifting
Atarim
Strength:
Pull
Depending on athletes goal
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC: archer chinups on rings or progression
then
Metcon:
15-12-9-6-3
Pullup
Purpee
Goblet squat 24/16
Intermediate
Straight leg snatch tech.
then
TochNGo Snatch Practice.
then
“Isabel”
30 reps for time:
Snatch (135 lbs)
Dizingoff
Strength:
Pull
Depending on athletes goal
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC: archer chinups on rings or progression
then
Metcon:
16 min EMOM:
even min
3-5 Strict chinup
odd minute
5 OH squats 40/30
Post your results to the Whiteboard.
Mobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim / Dizingoff
Strength: Chinups
1AC/Archer/ strict
5 sets of MAX reps
by ability:
1) 1 arm chinup
2) archer chinup
3)archer progression
4) strict chinup
5) strict chinup from box
6) negative chinups
7) strict ring rows
Find resistence you can perform between 3-8 reps
then
“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Post your results to the Whiteboard.
Mobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim / Dizengoff
Strength: Chinups
5 sets of MAX reps
by ability:
1) 1 arm chinup
2) archer chinup
3)archer progression
4) strict chinup
5) strict chinup from box
6) negative chinups
7) strict ring rows
Find resistence you can perform between 3-8 reps
then
Metcon:
5 MIN Amrap
Bar complex:
1 BMU/pulup
1 Strict TTB
1 K2E
5 airsquats
1 min rest
5min AMRAP 5 burpee pullup
2 Wallwalk
Bar complex must be unbroken in order to count. If you cannot preform one of the movements, add reps on a different movement.
Post your results to the Whiteboard.
Don’t forget!
Tomorrow, Kip For Cure!:
https://www.facebook.com/events/593048780837792/
Sign Up Now on Mindbody!
Mobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim
Strength:
shoulder press
0-1:
2xwarmup
3×5 with weight from elements
2-6:
2xwarmup
3×5 add 2.5 kg from last week
6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
then
Partner WOD
P-1 Plank
P-2:
30 pullup
30 Wallball
30 TTB
30 OHL25/15
30 pistols
30 KBS 24/15
100m partner carry (each)
Intermediate WOD
Independent part:
Shoulder mobility+warm up.
then
Class: 10:00.
EMOM for 10 min:
-Even min 3 bar MU
-Odd min L-sit ME.
then
MetCon: 15 min AMRAP.
2 legless rope climbs
20 KB Snatch 24/16 kg
15 Box jumps 60/50 cm
Dizengoff
Strength:
shoulder press
0-1:
2xwarmup
3×5 with weight from elements
2-6:
2xwarmup
3×5 add 2.5 kg from last week
6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
then
Metcon:
20-15-10-5
Ring pushups
K2E
Goblet squat 24/16
Post your results to the Whiteboard.
Don’t forget!
This Saturday, Kip For Cure!:
https://www.facebook.com/events/593048780837792/
Sign Up Now on Mindbody!
Mobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim / Dizingoff
Strength:
Barbell lunge
2xwarmup
3×5+5
add 2.5 kg from last week
then
Metcon:
9 min AMRAP
4 weighted pistol 12/8
6 Knee jump (scale to box jump)
8 TTB
Intermediate WOD
Independent Part:
Quad+Hip mobility drills (15 min)
Front Squat: 5×5
then
Class: 19:00
15 min:
Establish 1RM Clean.
then
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups
*9min time cap.
Post your results to the Whiteboard.
Mobility
Don’t forget! This Saturday, Kip For Cure!:
https://www.facebook.com/events/593048780837792/Atarim
Sign Up Now on Mindbody!
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim
3xmax
1arm chinups/archer/strict chinups/negatives/supine row (by ability)
Use difficulty that allows 3-5 reps
then
Metcon:
1200m run
40 situps
40 airsquat
40 pushups
800m run
Dizingoff
Strength:
3xmax
1arm chinups/archer/strict chinups/negatives/supine row (by ability)
use difficulty that allows 3-5 reps
then
Metcon:
100KBS for time
EMOM 3 BMU/C2B
Post your results to the Whiteboard.
Mobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim
Shoulder press
Strength: shoulder press
0-1: 5×5
with weight from elements
1-6:
5×5 add 2.5kg from last week
6+: 1x3x80%
1x3x85%
1x3x95%
5x10x50% (time permitting)
then
Metcon:
Partner WOD
P-1: plank
P-2: AMRAP
5 OHS 60/40
5 burpees
7 hollow rocks
Dizengoff
Strength: shoulder press
0-1: 5×5
with weight from elements
1-6:
5×5 add 2.5kg from last week
6+: 1x3x80%
1x3x85%
1x3x95%
5x10x50% (time permitting)
then
Metcon:
100 HSPU (kipping)
EMOM
3 burpees
Post your results to the Whiteboard.
Mobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim
Barbell Lunge
0-1: 5×5+5
with weight from elements
1+: 5×5+5 add 2.5kg from last week
then
Technique:
Hang power snatch
then
Metcon:
For QUALITY!
EMOM 12 3-5 HPS 50/35
(competitors/OLY perform full snatch)
Dizengoff
Barbell Lunge
0-1: 5×5+5
with weight from elements
1+: 5×5+5 add 2.5kg from last week
then
Metcon:
21*15*9
HSPU
OHS 30/20
*row 200m between each round
Post your results to the Whiteboard.