Strength: Squats
A) Back Squat 5*5 with weight from elements
B) Back Squat 5*5*90% 5RM.
C+D) Front Squat 6*2*90% 2RM.
MetCon: For time 15-12-9-6-3 reps of
Power Snatch
Overhead lunges (repetitions per each leg)
A) Ask Coach for scaling options.
B) 30/20kg
C) 40/30kg.
D) 50/35kg
Strength: Floor Press
A) Floor press 5*5* 5 RM.
B) Floor Press 5*5*90% 5 RM.
C+D) Floor Press 6*3*90% 3RM.
MetCon: 12min AMRAP
10 Toes 2 Bar
15 Ring dips
20 DU
Skill: Turkish get ups
MetCon: In teams of 2 complete 30 min AMRAP:
6 Legless Rope Climbs
12 TGU (weights by ability)
Skill: By coach prescription
MetCon: Hero WOD:
“ TOMMY MAC”
2 Rounds For Time
12 Burpees
12 Thrusters (52.5/35 kg)
12 Burpees
12 Power Snatch (52.5/35 kg)
12 Burpees
12 Push Jerks (52.5/35 kg)
12 Burpees
12 Hang Squat Clean (52.5/35 kg)
12 Burpees
12 Overhead Squat (52.5/35 kg)
Strength: Squats
A) Back Squat 5*5 with weight from elements
B) Back Squat Establish 5RM.
C+D) Front Squat establish 2RM.
MetCon: 9min AMRAP
6 SDLHP
9 Toes 2 Bar
12 DU
A) Ask coach for specific instructions.
B)KB 24/16kg – K2E – DU by ability
C)45/30 kg
D) Front Squats 60/42.5kg- T2B – UNBROKEN DU
Skill: Turkish get up.
MetCon: In teams of 2 perform 24 min AMRAP.
200m Farmer carry 32/24 kg
20 Turkish get ups (weights by ability)
*Ask coach for scaling options
| Strength: Barbell pull – Deadlift A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5RM. C+D) Sumo Deadlift establish 2 RM. MetCon: 15-10-5 reps of Power Cleans HSPU Box Jumps A) Ask coach for scaling options. B) 30/20kg- Pike Push ups (HSPU by ability)-60/50 cm C) 50/35kg-HSPU-60/50cm D) 70/42.5kg-Strict HSPU-70/60cm |
Skill: Barbell snatch practice
MetCon: “Isabel”
30 reps for time of
Snatch 60/42.5kg
*Ask coach for scaling options.
|
Strength: (By ability) |