Strength:
A) Strict Press 5*5 with weights from Elements.
B) Strict press establish 5RM (If done perform 5*5*80%5RM)
C) Push press 8*2*60-80% 2RM
D) Behind the nech jerk (from the floor) 8*2*70%1RM
MetCon: 5RFT
15 DU
10 Toes 2 bar
5 S2OH
A) SU-Vups-12/8kg KB
B) DU-K2E-30/20kg
C) RX’d 45/30kg
D) UNBROKEN DU – 60/42.5kg
RFA COME AND SUPPORT YOUR BOX!
MetCon: In teams of 2 – I go you go – complete:
100 ring push up
100 One Arm Kb thrusters
100 Weighted V-ups (KB)
Rx’d 16/12kg KB
*ask coach for scaling options
ALL EVENING CLASSES WILL BE HELD AT ATARIM!!!
Strength: Back squat
A) 5×5 with weight from elements
B+C+D) WU: 5*70% (5rm) 5*80% 5*90%
Then 3 sets of max reps! with 5RM (weight)
Metcon:
15min AMRAP
10 Toes 2 bar
20 OH lunges 25/15kg
200m roun
*Ask coach for scaling options
Gymnastic pull by ability:
1) 5*Max reps Ring rows
2) 5*3 Negative pull ups
3) 5*6 Weighted pull ups
MetCon: In teams of 2 complete for time
50 Pull ups
100 Push ups
200 Air Squats
1k run (both partners running a the same time)
– reps can be done in any order
* Pull ups by ability: Jumping pull ups / pull ups / c2b pull ups
** Push ups by ability: HRPU / Pike Push ups / HSPU
*** 1 pistol=2 Squats.
Skill: Clean (10 min Practice)
Strength:
Deadlift/ Clean.
A) Deadlift 5×5 weight from elements.
B+C+D) Clean pull + clean + 2 Fronts squats *5*80% Clean
MetCon: “D.T”
5 RFT
12Deadlift 70/50kg
9 Hang power cleans 70/50kg
6 Push jerks 70/50kg
*Ask coach fro scaling options
ME Press
Push press 3-3-3-3-3
Accessory:
Strict press 4*8-10
Weighted push ups 3*10
Horizontal banded flys 100 reps in any order
Strength: Deadlift/ Sumo deadlift
A) 5×5 with weight from elements
B+C+D) WU: 5*70% (5rm), 5*80%, 5*90%
Then 3 sets of max reps! with 5RM (weight)
Skill: Squat Clean.
MetCon: 21-15-9
Squat cleans
SDLHP
A) Goblet squats + KB SDLHP 16/12 kg
B) 30/20kg
C+D) 42.5/30kg
Floor press 9*3*50-70% ME
MetCon: 21-15-9 reps of
Straight leg sit ups/ strict T2B
Strength: Gymnastic Push
1) Pike push ups 5*max reps
2&3) Partial HSPU 5xMax reps
4) Strict HSPU 5*8 (deficit if needed)
Skill: RMU
MetCon: 5 rounds for time
3 Burpee RMU
20 DU
100m sprint with bumper plate 20/10kg
*Ask coach for scaling options
Power clean 10*2*60-80% ME
MetCon: 3RFT
400m run
21 KB swings AHAP
12 Pendlay rows
Strength: Back squat
A) 5×5 with weight from elements
B+C+D) WU: 5*70% (5rm) 5*80% 5*90%
Then 3 sets of MAX REPS with 5RM (weight)
Skill:
A+B) Squat clean
C+D) Perform EMOM for 8 min Clean + Hang clean at 70%
MetCon: 9 min AMRAP
5 Thrusters
10 KB Swings
A) Goblet squats 16/12 kg
B) 30/20 kg barbell – 20/12kg kb
C+D) 42.5 kg/30 kg barbell – 24/16 kg American swing
Gymnastic Pull by ability:
1) 5*Max reps Ring rows
2) 5*3 Negative pull ups
3) 5*6 Weighted pull ups
MetCon: In teams of 2 complete
3RFT
400m run (both partners at the same time)
30 Push ups
40 Box jumps
* Push ups by ability HRPU/Ring PU/ HSPU
** Number of repetitions is for both partners as a team!
*** Ask coach for scaling options.
Monthly Mobility:
Strength: Gymnastic push
1) Bench dips 5*ME
2) Bar Dips 5-10
3) Ring dips 5*5-10 add weight if needed.
Skill: Free Handstand/Hand stand practice
MetCon: 15 min AMRAP
5 Push ups
7 Pull ups
9 Burpee
A) HRPU – Jumping Pull ups/ring row – Burpee
B) Ring Push ups– Pull ups/Jumping Pull ups– Burpee
C+D) HSPU – C2B pull ups – Burpee
S&A WOD
Speed Pull
Sumo deadlift 10*2*5-70% ME
MetCon: 10-9-8…1 reps of
Deadlift (above 60-70% ME)
Weighted Straight leg sit ups