| Strength: Squat + HS practice
*superset sets of squat with HS work, ask coach for more instructions. B) Backsquat 5X5X90% C) Back Squat 6*3*85%3RM D) Front Squat 6*2*80% 1RM |
| S&A WOD Speed Squat Back Squat 8*2*50-70% MetCon: 4RFT 100 m Suitcase carry L 100 m Suitcase carry R 15 Goblet Squats 10 Strict 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 5*5*90% 5RM C) Push press establish 3RM (If done perform 6*3*85%3RM) D) Strict Press establsi 10 RM (If Done Practice Jerk from Racks 60-80% 1RM) Metcon: “Annie” |
| S&A WOD Speed Press Wide grip bench 8*6*50-70%ME MetCon: For time 10 weighted V-ups 20 KB Push press (L) 10 weighted V-ups 20 KB Push press (R) 20 Weighted V-ups 10 KB Push press 20 Weighted V-ups 10 KB Push press |
Strength: Deadlift + HS practice
*superset sets of DL with HS work, ask coach for more instructions.
Deadlift:
A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90% 5RM
C) Deadlift Establish 3RM
D) Hang Power clean Establish 1RM
Metcon: In Front Of running clock
1 min Walking Lunges (steps)
1 min SDLHP
2 min Walkin Lunges
2 min SDLHP
A) 16/12kg KB
B) 32/24kg KB
C) Pistols (by ability) 45/30kg
D) Alt. Pistols-60/42.5kg
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*5*90% 5RM
C) Push press establish 3RM
D) Strict Press Establish 10RM
Metcon: 30-20-10 Reps of
Dips
Toes 2 bar
A) Dips by ability-Vups
B) Dips by ability- K2E
C) Ring Dips- T2B
D) Strict Ring Dips- Toes 2 bar
Strength: Squat + HS practice
*superset sets of squat with HS work, ask coach for more instructions.
Back Squat
A) Back Squat 5*5 weight from elements
B) Back Squat 5*5*90% 5RM
C) Back Squat establish 3RM
D) Front Squat Establish 1RM
Metcon: 9min AMRAP
5 Deadlifts
7 Burpee Box jumps
9 Wall balls
| Skill: Handstand practice MetCon: For time 50 Box Jumps 60/50cm 25 KB SDLHP 40 Burpees 20 (10+10) One arm KB Swings 30 Jumping Lunges 15 KB SDLHP 10 Broad Jumps |
| S&A WOD
Speed pull Sumo deadlift 9*2*50-70% Then IGo you go 10 Double KB swings 10 Burpee broad Jumps |
| Rx’d meet Part 1 30 burpee RMU (girls can scale to burpee c2b pull ups) Part 2 For time 20 Double KB Snatch 24/16kg 50 DU 20 Kb thrusters 24/16kg 50 DU |
Strength:
A) Back Squat 5*5 with weight from elements
B) Back Squat Establish 5RM.
C) Tempo (4-2-1) Overhead Squat 8*2*70-90% 2RM
D) Back Squat establish 10RM (if done perform EMOM 10 min 5 reps with 10RM weight)
MetCon: “Karen”
150 Wall Balls for time
*Ask coach for scaling options.
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