Strength: Squats+pullups A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% 5RM. C+) Front Squat 6x3x90%3RM
perform set of 5 reps weighted pullup 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
Olympic weightlifting:
TNG Power snatch EMOM10 4 reps start at 50% of max snatch add weight each minute by feel (use straps)
Beginners EMOM snatch balance ask coach for weight
15 Min to find 1RM cluster
5 attempts to get max reps UB TNG pushjerk @50%-70 of max jerk
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.
Strength: A) Deadlift 5*5 with weight from elements. B) Deadlift 5*5*90% 5RM C+) Deadlift establish 3RM. Skill: Snatch MetCon: For time 9 Deadlifts 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 S&A WOD: Strength: Strict Press Back Squat 5-5-5-5; +5*80% (from Last set) MetCon: “Karen” 150 Wall Ball Shots for time
WOD 15/11/18
/in WOD /by Kaitlyn EggersStrength: Squats+pullups
A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C+) Front Squat 6x3x90%3RM
perform set of 5 reps weighted pullup 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
Olympic weightlifting:
WOD 13/11/19
/in WOD /by Kaitlyn EggersSkill: 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.
Olympic weightlifting:
WOD 12/11/18
/in WOD /by Kaitlyn EggersStrength:
A) Deadlift 5*5 with weight from elements.
B) Deadlift 5*5*90% 5RM
C+) Deadlift establish 3RM.
Skill: Snatch
MetCon: For time
9 Deadlifts
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
S&A WOD:
Strength:
Strict Press
Back Squat
5-5-5-5; +5*80% (from Last set)
MetCon: “Karen”
150 Wall Ball Shots for time