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
Monthly Mobility:
Strength:
Back Squat
WU: 5×70% (5RM), 5*80%, 5*90% then take your 5RM add 10kg and perform 3 sets with max repetitions.
MetCon: Running “Christine”
3 RFT
400m run (originally 500m row)
12 BW Deadlifts
21 Box Jumps 60/50 cm
Monthly Mobility:
Strength:
Deadlift/Power clean.
1)Beginners (A) 5×5 Deadlift with weight from elements.
2) Power clean 3-3-3-3-3 Start at 80% Clean and add weight each set
MetCon: Running “Jackie”
1k run
50 Thrusters 20/15kg
30 Pull ups
*Ask coach for scaling options
S&A WOD
ME Press
Strict press 3-3-3-3-3 (aim to heavy triple)
Behind the neck shoulder press 4*8-10
Lateral raises 3*12-15
Triceps ext. 100 reps in any order
Monthly Mobility:
Strength:
Deadlift/Sumo Deadlift.
*If conventional deadlift was done on Monday, perform sumo.
WU: 5×70% (5RM), 5*80%, 5*90%, then take your 5RM add 5kg and perform 3 sets with max repetitions
Skill: Clean & Push press/Jerk
MetCon: “Grace”
30 reps for time of
C&J 60/42.5kg
S&A WOD
Speed Press
Floor press 9*3
MetCon:”JT” FOR TIME
21-15-9
HSPU
Dips
HRPU