Strength: Squats+pullups
A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C+D) Front Squat 2-2-2-2-2-2
perform set of 5 reps weighted pull-up between sets of squats for total of 5 sets
MetCon: 21-15-9 reps of
Sumo DL high pulls
Wall Balls
A) Ask coach for specific instructions
B) 24/16kg KB- 9/6kg WB
C) 42.5/30kg-9/6kg WB
D) 60/42.5kg- 9/6kg WB
Skill: By coach prescription
MetCon: Hero WOD
“31 Heroes”
As Many Reps as Possible (AMRAP) in 31 minutes With a Partner:
8 Thrusters (70/50 kg)
10 Rope Climbs
11 Box Jumps (70/60 cm)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/ bumper plate (20/10 kg). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.
*Ask coach for scaling options.
Strength: Barbell Pull – Deadlift
A) Deadlift 5*5 with weight from elements.
B) Deadlift Establish 5*5*90% 5RM
C-D) Deadlift establish 3RM.
Skill: Snatch
MetCon: For time
9 Deadlift
7 Power Cleans
5 Power Snatches
7 Deadlifts
5 Power Cleans
3 Power Snatches
5 Deadlifts
3 Power Cleans
1 Power Snatch
A) Ask coach for specific instructions.
B) 30/20kg Bar
C) 45/30kg Bar
D) 75/40kg Bar
Strength: Back Squats.
A) Back Squat 5*5 weight from elements.
B) Back Squat Establish 5RM.
C+D) Back Squat 6*3*90% 3RM
MetCon: 15min AMRAP
3 Strict Pull ups
6 Alt. Pistols
12 KBS
24 DU
A) Ask coach for specific instructions.
B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability
C) 24/12kg KB
D) Strict Bar MU (strict for men only)-32/24lg AMERICAN Swing
Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)
Skill: Hang Snatch
MetCon: 21-15-9
Hang Snatches
Toes 2 bar
Ring dips
A) SDLHP 16/12kg-Vups- Dips by ability.
B) 30/20kg-K2E-Dips by ability
C) 42.5/30kg
D) 50/35kg-Strict ring dips
|
Skill: Barbell Snatch Practice 20 min. MetCon: 20min AMRAP ladder of 2 Snatches 3 Snatches Etc…. A) Ask coach for specific Instructions —————- As Many Reps as Possible in 17 minutes 40 Burpees 30 Snatches (35/20kg) 30 Burpees 30 Snatches (60/35 kg) 20 Burpees 30 Snatches (75/45 kg) 10 Burpees Snatch (95/55 kg) |
| S&A WOD Speed Squat Back Squat (tempo 4-2-1) 9*2*50-70%MEMetCon: In teams of 2 complete 20min AMRAP 200m Front Rack carry 50 Air squats 30 Kb swings (AHAP) |
Strength: Squats.
A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C+D) Back Squat 3-3-3-3-3-3
Metcon: In Teams Of 3 Complete for time
60 Cal (row)
120 Wall balls
180 DU
P-1 Doing the complex
P2+3: Deadlift hold 160kg M+M
120kg M+F
90kg F-F
*Ask coach for scaling options.
Skill: L-sit Practice 10min.
sets of Max effort by progression
Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)
MetCon: 10 min AMRAP
5 S2OH
10 Toes to bar
15 Box jumps 60/50 cm
A) 30/20kg-Vups-Step up
B) 42.5/30kg- K2E- Box jumps
C) 50/35kg
D) 60/42.5kg
| Strength: Barbell Pull A) Deadlift 5*5 with weight from elements. B) Deadlift 5*5*90%5RM C) Snatch Grip DL (Use straps) 3-3-3-3-3-3 D) Snatch Pull (Use straps) 3-3-3-3-3-3 MetCon: 15-12-9 reps of Hang Power Cleans 42.5/30kg Front rack lunges (steps *2) 42.5/30 kg *Ask coach for scaling options |
| S&A WOD ME Squat Back Squat 2-2-2-2-2-2 Front Squat 4*6-8 Bent Over row (dumbbell) 3*10 Banded Good mornings 100 reps in any order. |
Skill: Snatch Practice
MetCon: “Amanda”
9-7-5 reps of
Squat Snatch 60/42.5kg
RMU
*Ask coach for scaling options