Strength: Press
(By ability: try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RM
C) Behind the neck push press 8*3*80% 3RM
D) Behind the neck jerk 9*2*80%1RM
MetCon: In Front Of Running Clock Perform 3 Rounds For reps
1min HSPU
1min Row (cal)
1min KB Swings 24/16kg
1min Ring dips
*2min Rest
Skill: Power Clean practice + Pull ups by personal program
MetCon: 21-15-9-6-3 Reps Of
Power Cleans
Toes 2 Bar
A) Ask coach for specific instructions
B) 30/20kg-K2E
C) 40/25kg-T2B
D) 60/42.5kg-T2B
| Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Deadlift 5*5*90%5RM. C+D) Clean from deficit (10kg bumper plate) Establish 1RM. MetCon: 9min AMRAP 5 Burpee pull ups 10 Clapping Push ups 15 Wall balls *Ask coach for scaling options. |
| S&A WOD ME Squat Zarcer squat (from racks) 2-2-2-2-2-2 Barbell good mornings 4*6-8 (Dumbbell) Bent over row 3*10 Glute bridges 100 reps in any order |
| Skill: Hang power clean practice by coach prescription. MetCon: 15min AMRAP Ladder 1 Pull up (Jumping pull up) 2 Toes 2 bar (K2E) 2 Pull ups 3 Toes 2 Bar 3 Pull ups 4 Toes 2 Bar …. etc. —————— Rx’d meet |
| S&A WOD Speed Pull Sumo Deadlift 9*2*50-70%ME MetCon: Complete 3 Rounds for reps 45 sec sled pull 15 sec rest 45 sec Ball Slams 15 sec rest 45 sec. Sumo stance Swings 15 sec rest 45 sec Jumping squats *rest 1 min between rounds. |
Strength: Press
(By ability – try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press find new 5RM (If Already done perform 5*5*80% 5RM)
C) Strict Press 8*3*80% 3RM (45-60 sec rest between sets)
D) Floor press 8*3*80% 3 RM. (45-60 sec rest between sets)
MetCon: 3 RFT
400m run
21 KB swings
12 Ring dips
A) 12/8kg-dips by ability.
B) 16/12kg Dips by ability.
C) American swings 24/16kg – ring dips
D) Double kb Snatch 24/12kg- strict ring dips.
| Skill: Hang Squat Clean practice.
MetCon: 12 min AMRAP Ladder Of2 Strict pull ups/ring rows *Ask Coach For Scaling options. —————— “Diane” |
| S&A WOD CLASS AT 13:00, Sign up on mindbody in advance. SPEED Squat Front Squat 9*2*50-70% ME. MetCon: In teams of 2 perform 18min AMRAP OF 100m Sled carry 30 Goblet Squats 20 Burpees |
| Strength: Back Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Establish 5RM Back Squat C) Establish 2 RM Back Squat. D) Drop Snatch 8*2*40-60% OHS MetCon: 9min AMRAP 10 KB OHS Left 8 Burpees 10 KB OHS Right 8 Burpees A) Ask coach for specific instructons B) 12/8KG C) 16/12kg D) 24/16kg. |
| S&A WOD SPEED Press Floor press 8*3*50-70%ME MetCon: For reps 7 min AMRAP of 5 Clapping Push ups 5+5 Around the world with bumper plate *rest 2min then repeat the complex for 5min AMRAP, rest 2 min and repeat the complex for 3 min AMRAP . (total 3 times AMRAP=15min) |
Strength: Overhead press
*By ability – try not to use racks, hang clean the bar to your shoulders
A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RM
C) Push Press 6*3*80% 3RM (Pause 2 sec at the dip)
D) Push jerk + Split Jerk 6*1+2*60-80% 1RM
Metcon: SURPRISE!!
Skill: Hang Squat Clean practice (DU practice if needed)
MetCon: In Teams of 2 Perform
20min AMRAP
10 Hang Thrusters 42.5/30kg
15 Toes 2 Bar
30 DU
*Ask Coach For scaling options.
| Strength: Back Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Establish 5RM Back Squat C) Establish 2 RM Back Squat. D) Establish 1RM Overhead Squat MetCon: 12min AMRAP 400m run 21 Air Squats 12 Deadlifts A) Ask Coach for specific instructions. B) 60/40kg C) 85/50kg D) 105/70kg. |
| S&A WOD
ME Squat Front squat 4-4-4-4-4-4 Front rack kb lunges (steps) 4*6-8 Bent over rows 3*10 Glute bridges 100 reps in any order |