Strength: Weighted Dips by ability (Bench dip, bar dip, ring dip) Work up to a 5 rep max MetCon: 3 Rounds for reps 3min AMRAPs 3 HSPU 5 Toes 2 Bar 7 KB (a) Swings *2min Rest between A) Ask coach for specific instructions B) HSPU by ability/ Pike Push ups-k2e-20/12kg C) Rx’d 24/16kg D) Strict HSPU-32/24k
Skill:Turkish Get up MetCon: 10 RFT 3 Burpee RMU 6 TGU A) Ask coach for specific instructions B) MU By ability- 16/12kg TGU C) RMU/BMU– 24/16kg D) 32/20kg
Olympic Weightlifting:
Power Clean+Push Jerk: 2x(3+3)x70% / 2x(2+2)x75% / 3x(1+1)x80%
Snatch pull: 8x3x100
Front squat+Backsquat: 3x(7+13)x60% (of 1RM Backsquat)
Strength: A) Deadlift 5*5*5RM B) Power Clean 3-3-2-2-1-1 (start at 70% power clean then add weight each set) C+D) Power Snatch 3-3-2-2-1-1(start at 70% power clean then add weight each set) MetCon: 9-15-21-15-9 reps of Power Clean
Situps A) Ask coach for specific instructions B) 30/20kg – Situps C) 50/35kg – V-ups D) 60/42.5kg – V-ups
WOD 8/3/17
/in WOD /by Jake MillerStrength:
Weighted Dips by ability (Bench dip, bar dip, ring dip)
Work up to a 5 rep max
MetCon:
3 Rounds for reps
3min AMRAPs
3 HSPU
5 Toes 2 Bar
7 KB (a) Swings
*2min Rest between
A) Ask coach for specific instructions
B) HSPU by ability/ Pike Push ups-k2e-20/12kg
C) Rx’d 24/16kg
D) Strict HSPU-32/24k
WOD 07/03/17
/in WOD /by Jake MillerSkill: Turkish Get up
MetCon:
10 RFT
3 Burpee RMU
6 TGU
A) Ask coach for specific instructions
B) MU By ability- 16/12kg TGU
C) RMU/BMU– 24/16kg
D) 32/20kg
Olympic Weightlifting:
WOD 6/3/17
/in WOD /by Jake MillerStrength:
A) Deadlift 5*5*5RM
B) Power Clean 3-3-2-2-1-1 (start at 70% power clean then add weight each set)
C+D) Power Snatch 3-3-2-2-1-1(start at 70% power clean then add weight each set)
MetCon: 9-15-21-15-9 reps of
Power Clean
Situps
A) Ask coach for specific instructions
B) 30/20kg – Situps
C) 50/35kg – V-ups
D) 60/42.5kg – V-ups