Strength: Overhead press
*By ability – try not to use racks, hang clean the bar to your shoulders
A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RM
C) Push Press 6*3*80% 3RM (Pause 2 sec at the dip)
D) Push jerk + Split Jerk 6*1+2*60-80% 1RM
Metcon: SURPRISE!!
Skill: Hang Squat Clean practice (DU practice if needed)
MetCon: In Teams of 2 Perform
20min AMRAP
10 Hang Thrusters 42.5/30kg
15 Toes 2 Bar
30 DU
*Ask Coach For scaling options.
| Strength: Back Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Establish 5RM Back Squat C) Establish 2 RM Back Squat. D) Establish 1RM Overhead Squat MetCon: 12min AMRAP 400m run 21 Air Squats 12 Deadlifts A) Ask Coach for specific instructions. B) 60/40kg C) 85/50kg D) 105/70kg. |
| S&A WOD
ME Squat Front squat 4-4-4-4-4-4 Front rack kb lunges (steps) 4*6-8 Bent over rows 3*10 Glute bridges 100 reps in any order |
| Strength: Squat + HS practice
*superset sets of squat with HS work, ask coach for more instructions. A) Back squat 5x5x elements B) Back squat Eatablish 5RM (if done perform 5*5*80% 5RM) C) Squat clean + Front Squat 6 rounds of 1*85% 1RM squat clean |
| S&A WOD SPEED PULL Deadlift (9*2*50-70% MetCon: In teams of 2 complete 5 rounds of 100m Sled drag 20 KB Swings 20 Jumping Lunges |
| Strength: Pullups
*follow program prescribed by coach.
|
| S&A WOD SPEED PRESS Pause (3sec) Bench press 8*3*50-70%ME MetCon: I go you go 20 min AMRAP 20 Clapping Push ups 200 m Front Rack carry |
Strength: Deadlift + HS practice
*superset sets of DL with HS work, ask coach for more instructions.
A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90%5RM
C) Deadlift Establish 3RM
D) Clean from deficit (20kg bumper plate) establish 1 RM.
“Palmersu”
In honor of our good friend, Guy Palmeri, who is taking off on a French adventure for a while. We hope you enjoy your trip as much as you will enjoy this WOD! Safe Travels!!
For time
250 wallballs
EMOM perform 5 burpees
15 min timecap
Strength: Shoulder press + Pullups
*superset sets of press with pullup work, follow program prescribed by coach.
Shoulder press
A) Shoulder Press 5*5 weight from elements.
B) Shoulder Press Establish 5 RM
C) Push Press Establish 3 RM
D) Push Jerk Establish 2 RM
MetCon: 10min AMRAP
5 Hang Cleans to overhead
10 Over the Box Jumps 60/50cm
A) 12/8kg KB
B) 30/20kg
C) 45/30kg
D) 70/45kg
Strength: Squat + HS practice
*superset sets of squat with HS work, ask coach for more instructions.
A) Back Squat 5*5 weight from elements
B) Back Squat 5*5*90% 5RM
C) Squat clean Find 1RM
D) Snatch grip Deadlift (use straps) Establish 1RM.
MetCon: 4RFT
20 OH Walking Lunges (steps)
10 Burpee Broad Jumps
A) 15/5kg Plate
B) 20/10kg Plate
C+D) 25/15kg Plate
| Strength: Squat + Handstand practice
*superset sets of squat with HS work, ask coach for more instructions. B) Back squat Eatablish 5RM (if done perform 5*5*80% 5RM) C) Front Squat 6*3*85%3RM |
| S&A WOD: Speed Pull Power clean 6*3*60-80%ME MetCon: In teams of 2 perform 100 Pull ups P1: Holding 100/70kg bar P2: Pull ups
|
| Strength: Shoulder press + Pullups
*superset sets of press with pullup work, follow program prescribed by coach. A) Shoulder Press 5*5 weight from elements B) Shoulder Press Establish 5RM (If done perform 5x5x80% 5RM) C) Push press 6*3*80% 3RM (3sec pause at the dip, agressive drive) D) Strict Press establsi 1RM (If Done Practice Jerk from Racks 60-80% 1RM) |
| S&A WOD: Speed press Strict press 8*3*50-70%ME MetCon: 20 min Partner AMRAP 5 One arm Presses L 10 Straight leg sit ups 5 One arm Presses R 10 Straight leg sit ups |