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.
MetCon: “Helen”
3RFT
400m run
21 American KB swings 24/16kg
12 Pull ups
*Ask coach for scaling options.
S&A WOD
Speed Pull
Conventional Deadlift 10*2*50-70% ME
MetCon: Complete 100 Russian KB Swings for time (AHAP)
EMOM perform 5 Goblet squats with same weight.
Monthly Mobility:
Strength:
Back Squat
WU: 5×70% (5RM), 5*80%, 5*90%… then take your 5RM add 5kg and perform 3 sets with max repetitions.
MetCon: In front of a running clock perform:
2min Box jumps
2min Toes 2 bar
1 min rest
1 min Box Jumps
1 min Toes 2 bar
1min rest
30 sec Box jumps
30 sec Toes 2 bar
*Ask coach for scaling options
Monthly Mobility:
Strength:
Gymnasic Pull
1) 5*ME Ring Row
2) 5×3 Negative pull ups
3) Strict pull ups 5*5-10 Add weight if needed
MetCon:”Loredo”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run
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: “Barraza”
(AMRAP) in 18 minutes
200 Meter Run
9 Deadlift (125/87.5kg)
6 Burpee Bar Muscle-Ups
*Scale down if needed!!
** Ask coach for scaling options.
S&A WOD
ME Press:
Floor press 6*3 (aim for a heavy triple)
Deficit Push ups 4×8-10 (drop set if needed, full failure)
lateral raises 3×12-15
Triceps ext. 100 reps
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 and perform 3 sets with max repetitions
MetCon: 21-15-9
Hang clean (any clean)
Box jumps
A) SDLHP 16/12kg – 60/50cm (step up allowed)
B) 30/20kg – 60/50cm
C) 45/30kg – 70/60cm
D) 60/42.5kg – 70/60cm
S&A WOD
Speed Press
Bench press (2sec pause)
9*3*50-70% ME
MetCon: 15 min AMRAP
5+ 5 One arm press
10 Strict pull ups/ring rows
20 straight leg weighted sit ups
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.
MetCon:
“Popeye”
As Many Rounds as Possible in 20 minutes
5 Chest-to-Bar Pull-Ups
10 Wall Balls (20/12 lbs)
15 Kettlebell Swings (24/16kg)
*Ask coach for scaling options
S&A WOD
Speed Skwaat
Back Squat 10*2*50-70% ME
(short periods of resting between sets)
In teams of 2 perform:
5 RFT
10 deadlifts (each)
200m Partner carry
*accessory 50 reps of banded good mornings
Monthly Mobility:
Strength:
Back Squat
WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions
MetCon: “Air Force”
For Time
20 Thrusters (42.5/30kg)
20 Sumo Deadlift High-Pulls (42.5/30kg)
20 Push Jerks (42.5/30kg)
20 Overhead Squats (42.5/30kg)
20 Front Squats (42.5/30kg)
Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
*Ask coach for scaling options
Monthly Mobility:
Skill: 10 min handstand/free handstand practice
Strength:
Gymnastic Pull
1) 5*ME Ring Row
2) 5×3 Negative pull ups
3) Strict pull ups 5*5-10 Add weight if needed
MetCon: “B-1”
3 Rounds for Time
400 meter Run
21 Kettlebell Swings (24/16kg)
*Ask Coach for scaling options.
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 75% Clean and add weight each set
MetCon: 10 min AMRAP:
20 Lunges
10 Toes 2 bar
30 Air Squats
A) Goblet Lunges 16/12 kg – V-ups
B) Front Rack Lunges 30/20 kg – K2E
C) Overhead lunges 30/20kg – T2B
D) 45/30kg OH Lunges – T2B
Strength: Deadlift/Sumo Deadlift.
*If conventional deadlift was done on Monday perform sumo.
Establish 5RM
*If you did it last week WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions
MetCon: “Diane”
21-15-9 reps of
Deadlift 102.5/70kg
HSPU
*Ask coach for scaling options.