Posts

WOD 8/1/17

Strength: Overhead Press


A) Strict Press – 5*5 with weight from elements.
B) Strict Press – establish 5 RM.
C) Push Press – establish 3RM.
D) Jerk – establish 1RM.

MetCon: “Elizabeth”

21-15-9 reps of
Cleans (60/42.5kg)
Ring dips

WOD 6/1/17

Skill: Mobility Drills 4 deadlift & bench press

MetCon: In teams of 2 perform 20 min AMRAP.

20 DU
30 Sit Ups
40 Walking Lunge steps

WOD 5/1/17

Strength: Tempo 4-2-1 Back Squats

(deloading week, work on technical aspects, ask coach for specific instructions)

3-3-3-3-3-3

MetCon: “Helen”
3 RFT
400m run
21 KB swings 24/16kg
12 Pull Ups

*ask coach for scaling options

WOD 4/1/17

Strength: Bench press

(deloading week, work on technical aspects, ask coach for specific instructions)

 3-3-3-3-3-3 (tempo 4-2-1)

MetCon: 10 min AMRAP.
5 Hang power cleans
7 S2OH
9 Burpees

A) Ask coach for specific instructions.
B) 30/20KG
C) 45/30kg
D) 60/42.5kg

WOD 2/1/17

Strength: Deadlift

(deloading week, work on technical aspects, ask coach for specific instructions)

Tempo 4-1-4 deadlift (sumo or conventional, competitive style) eccentric accent .
3-3-3-3-3-3

MetCon: 21-15-9-15-21
Box Jumps 60/50 cm
Goblet Squats 32/24kg

*Ask coach for scaling options.

WOD 30/12/16

 

MetCon: NEW YEAR PREP!
Run 2000m
16 Burpee Pull ups / Bar MU / Ring MU (by ability)
Row 2000m
17 Burpee + ground 2 overhead 60/42.5kg

*Ask coach for specific instructions.

WOD 29/12/16

Strength: Back Squat
A) 5*5 with weight from elements
B) Establish new 5RM
C+D) Establish 3RM Overhead squat.

MetCon: 20min AMRAP
10 Squats
100m run

A) Goblet squats
B) Goblet squats 32/24kg
C) Front Squats 60/42,5kg
D) Overhead squats 50/35kg

WOD 28/12/16

Holiday Schedule Changes this week:

Wednesday: No 9:00 and 10:00 at Atarim. 9:00 and 10:00 will be held at Diz on those days.

As always, sign up on Mindbody.

Happy Holidays!

 

Strength: Bench press.
A) 5*5 with 5rm weight.
B) 5*70% (5RM) 5*80% 5*90% Max reps*102.5% (5RM) Max reps*105%
C+D) 5-3-2-1-1-1
(If Done at Sunday perfom 6*3*80%1RM)

MetCon: “Karen”
150 wall balls

*Ask coach for scaling options.

WOD 27/12/16

Holiday Schedule Changes this week:

 

Tuesday and Wednesday: No 9:00 and 10:00 at Atarim. 9:00 and 10:00 will be held at Diz on those days.

As always, sign up on Mindbody.

Happy Holidays!

 

MetCon “Barbara”
5 Rounds For Time

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

 

*3 Minutes Rest


Ask Coach for scaling options

WOD 26/12/12

 

Strength: Deadlift (NOT Touch & Go)
A) 5*5 with 5 RM
B) 5*70% (5RM) 5*80% 5*90% Max reps*102.5% (5RM) Max reps*105%
C+D) Sumo or conventional 5-3-2-1-1-1

MetCon: 21-15-9 reps of
Squat clean
Box jumps

A) Ask coach for specific instructions.
B) 40/25kg- 60/50cm
C) 60/35kg- 60/50cm
D) 70/42.5kg-70/60cm