Mobility Warm Up:
Strength:
Gymnastic Push
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 second ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed
Technique: Kipping RMU
MetCon: 12 min AMRAP
5 RMU
10 Push ups
15 Burpee
1) False grip ring row–HRPU–Burpee
2) Close grip chin ups-Pike PU-Burpee
3) False grip C2R Pull ups-HSPU–Burpee
4) RMU–HSPU–Burpee
**You can click on any of the hyperlinked movements below to see a video demonstration!**
How to warm up for a 1RM attempts!
Strength: Gymnastic push
1) Weighted Push ups 5×5-10
2) Establish max unbroken strict HSPU
3) Establish max unbroken Deficit (25 kg plate) HSPU
4) Establish max unbroken Ring HSPU
Technique: Ring MU
MetCon: “Nate”
20 min AMRAP of:
2 Ring MU
4 HSPU
8 American KB swings 32/24 kg
*Ask coach for scaling options
**You can click on any of the hyperlinked movements below to see a video demonstration!**
How to warm up for a 1RM attempts!
Strength: Back Squat:
A) Back Squat 5×5 weight from Elements.
B) Back Squat – establish 5RM
C+D) Back Squat – establish 1RM
Technique: Hang Squat Clean practice.
MetCon: 3 RFT
10 hang clean 2 overhead
20 Over the bar burpee
A) 30/20 kg – lateral burpee (ask coach for specific instructions)
B) 42.5/30 kg – lateral burpee
C+D) 60/40 kg – bar facing burpee
INTERMEDIATE:
Technique: Jerk practice 15 min (speed & quality)
Strength: Strict press (for repetitions) 3*8-12*70% (1RM)
MetCon: 12 min AMRAP of:
10 Thrusters 42.5/30 kg
15 Box Jumps 60/50 cm
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic Pull by ability:
1) 5×5-10 Ring row
2) Strict pull ups – Establish max reps of strict pull ups
3) Weighted pull up – establish 2rm
4) Rope Climbs – max reps of unbroken rope climbs
Technique: kipping ring dips
MetCon: 12 min AMRAP
5 Bar MU
10 Ring dips
15 Hollow rocks
1) 10 Jumping pull ups – HRPU – hollow rocks
2) Pull ups – bench dips – hollow rocks
3) Chest-2-Bar pull ups – Ring dips – hollow rocks
4) Rx’d
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Squats/Clean.
A) Back squat 5×5 weight from elements.
B) Front Squat establis 5RM
C) Hang clean establish 1RM
D) Clean establish 1RM.
Metcon: For time
Run 400m
30 Back squats
run 400m
20 Front squats
run 400 m
10 OHS
A) Goblet squats – 16/12 kg (ask coach for specific instructions)
B) 30/20 kg barbell.
C) 42.5/30 kg barbell
D) 60/40 kg barbell
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Deadlift/snatch.
A) Deadlift 5×5 with weight from Elements
B) Deadlift 5*5*90%5RM
C) Hang snatch 5*2*70% (Hang Snatch)
D) Snatch 5*2*70% (Snatch)
MetCon: “Charlotte”
21-15-9 reps for time of
OHS 42.5/30 kg
Sumo DL High pull 42.5/30 kg
*Ask coach for scaling options
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic push by ability.
1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10 (Scale down to elevated if needed)
3) Deficit (25 kg plate) HSPU 5×5-10
4) Ring HSPU 5xME
Skill: Ring Muscle Up
MetCon: 12 min AMRAP
5 RMU
10+10 One arm KB S2OH
1)10 False grip ring row + 12/8kg KB
2) False grip ring pull ups +12/8 kg KB
3) Strict False grip ring pull ups + 16/12 kg KB
4) Ring MU + 24/16 kg KB.
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Back Squat
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5*5*90%5RM
C&D) Pause (3 sec) Back squat 5*3*70%
Skill: Double Unders/Triple Unders
MetCon:
In front of the clock
2 min AMRAP Double Unders
then perform 1 mile run AFAP
Cashout: coach’s choice
INTERMEDIATE:
Strength: Establish 1RM strict press (15 min)
MetCon: 15-12-10 reps of :
Hang power clean to overhead 60/42.5 kg
Facing the bar burpee
Cashout: Death by ring dips (12 min cap)
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic Pull
By ability:
1) 5×5-10 Ring row
2) Strict pull ups 5*5-10
3) Weighted pull up 5*2*70%
4) Rope Climbs 1-1-1-1-1
Skill: By coach prescription.
MetCon: “Adrian”
https://www.youtube.com/watch?v=E1Q11m171mk
7 Rounds For Time
3 Forward rolls
5 Wall Walks
7 Toes 2 bar
9 Box jumps
*Ask coach for scaling options.
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Squats/Clean.
A) Back squat 5×5 weight from elemets.
B) Front Squat 5*5*90% 5RM
C) Hang clean 5*2*70% Hang clean
D) Clean 5*3*70%
MetCon: Open 14.5
21-18-15-12-9-6-3
Thrusters 42.5/30 kg
Bar facing burpees
(cap 21 minutes)
*Ask coach for scaling options.