Mobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim
Strength:
5xMAX
1 arm chinup/archer/strict
then
Metcon:
3 RFT
200m sandbag run
Then 3 rds of:
3 bar muscle up
5 HSPU
7 clapping pushup
Dizengoff
Strength:
Establish 1 RM strict ring muscle up / weighted chinup
then
Metcon:
10-1,9-2,8-3..
Strict chinup
Strict TTB
perform 3 burpees between each round
Post your results to the Whiteboard.
Independant Warmup
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Atarim
Strength:
Shoulder press
(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then
Metcon:
Partner Wod:
12 minutes
P-1 run stairs with heavy sandbag on shoulder
P2 – AMRAP
7 HSPU
21 Airsquats
Intermediate
Independent part Shoulder mobility warm up.
then
Class 10:00.
EMOM For 12 min :
– Even min 3 legless rope climbs
– Odd min 5 bupree broad jumps
then
“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 pood)
Dizengoff
Strength:
Shoulder press
(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then
Technique:
Kipping HSPU
Post your results to the Whiteboard.
Independant Warmup
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Atarim / Dizengoff
Technique (20 min):
Double unders (complete missed strength during this time if needed)
then
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
then
Cashout (on your own)
Aaccumulate 50 pullups
Intermediate
Rest day !!
Post your results to the Whiteboard.
Independant Warmup
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Atarim
Strength:
Barbell lunge
0-1:
3×5+5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: same as 1-6
then
Metcon:
9 min AMRAP
7 unbroken Front squat 60/40
9 situps
11 Burpees
Intermediate
Independent part:
Lower back+hip mobility.
Deficit deadlift 5x3x70% (speed pull)
Back skwaat 5x10x65%
then
Class 19:00.
10 min clean warmup.
EMOM for 10 min.
-even min 3 power cleans (80/50 kg) (60/35kg)
-odd min 6 pistols.
then
MetCon:
3RFT
10 Front squats 60/40 kg
50 DU
* 9 min TIme Cap.
Strength accessory
Rack pull practice.(20 min)
Bent Over row 4×8
Mixed grip pull ups 2xmax.
Glute bridge 100 reps (BW)
Dizengoff
Strength:
Barbell lunge
0-1:
3×5+5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: same as 1-6
then
Metcon:
21-15-9
Box stepup (weighted)
burpee
ring dips
Post your results to the Whiteboard.
Independant Warmup
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Dizengoff
Strength:
Bench press
(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then
Metcon
12-8-4
Weighted pistols 12/8
BMU
Deficit HSPU
Atarim
Strength:
Bench press
(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then
Metcon
3 RFT
9 KB swing 32/24
7 BMU/14 PU
50m Suitcase carry (R)
50m Suitcase carry (L)
Intermediate
Olympic weightligting
Post your results to the Whiteboard.
Pre workout mobility
Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)
25 OHS Barbell
40 Shoulder pass through
Atarim / Dizingoff
Strength:
strict shoulder press
0-1: 5×5 with weight from elements
2-6: establish new 5RM
6+: establish new 1RM
Technique: Overhead + Mobility drills for OH
then
Metcon:
4 RFT:
15 HSPU
75 DU
Intermediate
Independent part:
Overhead mobility.
Class: 10-00.
12 min EMOM
– even min 3 legless rope climbs
– odd min 20 DU.
then
MetCon:
15 min AMRAP
6 C2B Pull ups
12 KBS 32/24kg
18 Reverse lunges
Post your results to the Whiteboard.
Pre workout mobility
Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)
25 OHS Barbell
40 Shoulder pass through
Atarim / Dizingoff
Strength:
Establish 5RM weighted pullup
If you cannot perform pullups, ask coach for a program to achieve first pullup
then
“Karen”
For time:
150 Wall-ball shots
Post your results to the Whiteboard.
Pre workout mobility
Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)
25 OHS Barbell
40 Shoulder pass through
Atarim/ Dizingoff
Technique:
Bench press
Strength 15 min:
Bench Press
0-1: 5×5 weight from elements
1-6: Establish new 5RM
6+: Establish new 1RM
then
Metcon:
4 RDS
400m run
16 KB pushpress (1 arm) 24/15
Intermediate
Independent part:
Shoulder+hip mobility.
Strict press
5×70%
3×80%
2×90%
1×95%
Then perform 5×10 ring dips or 10×5.
then
Class:19:00
15 min to Establish max weight at:
Hang clean+front squat.
MetCon: 7 Min amrap
7 front squats 60/40 kg
7HSPU
Strength accessory
Deficit deadlift practice
20 min.
Bent over row vs. pendlay row 4×10
Chin ups 2x max
Good mornings 100 reps any order
Post your results to the Whiteboard.
Pre workout mobility
Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)
25 OHS Barbell
40 Shoulder pass through
Atarim
Technique Barbell lunge
(front or back rack by athlete comfort)
Strength 15 min:
Barbell Lunge
All athletes: establish new 5RM
Technique:
Kipping HSPU
then
Metcon:
15*10*5*
HPC 60/40
HSPU
perform 20 DU
Odd objects
Strength:
Lateral hold test max time men 8kg, women 5kg
then
metcon:
7 min amrap
3 ground to shoulder sandbag
6 kb thruster 32/24
9 diamond pushup
Dizengoff
Technique Barbell lunge
(front or back rack by athlete comfort)
Strength 15 min:
Barbell Lunge
All athletes: establish new 5RM
Technique:
Kipping HSPU
then
Metcon:
3 RFT
10 HSPU
15 wide ring rows
20 Wallball
30 DU
Post your results to the Whiteboard.
Pre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge Situps
Situps:
0-1: 140
1-6: 210
6+: 280
Comp: 140 TTB
June monthly throwdown
Event 1:
3 min to establish 1RM ground to overhead
then
Event 2:
“Fran”
21-15-9
thrusters
pullups
RXd weight:
Masters & Adults men: 42.5kg
Masters & Adults women:
30
Teen men: 30kg
Teen female: 20
Post your results to the Whiteboard.