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
Skill: Barbell Snatch practice – 20 min. MetCon: 5RFT 400m Run 6 Snatches 12 Burpee OTB A) Ask coach for specific instructions. B) 30/20kg C) 42.5/30kg 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.
WOD 2/11/16
/in WOD /by Jake MillerSkill: 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
WOD 1/11/16
/in WOD /by Jake MillerSkill: Barbell Snatch practice – 20 min.
MetCon: 5RFT
400m Run
6 Snatches
12 Burpee OTB
A) Ask coach for specific instructions.
B) 30/20kg
C) 42.5/30kg
D) 60/42.5kg
WOD 31/10/16
/in WOD /by Jake MillerA) 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
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.