*superset sets of squat with HS work, ask coach for more instructions.
A) Back squat 5*5 weight from elements. B) Back Squat establish 5RM C) Front Squat establish 3RM D) Back Squat establish 2 RM. MetCon: 5RFT 100m Sprint 20 Jumping Lunges *Ask coach for scailing Options
S&A WOD: ME Pull Power clean 3-3-3-2-2-1 Stiff leg Deadlift (RDL) 4*6-8 Chin ups/supine ring rows 3*max reps Glute bridges 100 reps in any order
work on monthly goal, ask coach for more instructions and progression. MetCon: I go You go 12min AMRAP 4 Power snatches 42.5/30kg 8 Sumo DL high pulls 12 Burpee OTB *ask coach for scaling options.
S&A WOD: ME Press Strict Press 3-3-3-3-3 Alt. KB/DB press 4*8+8 Dips 3*10 Triceps ext. 100 reps in any order
*superset sets of squat with HS work, ask coach for more instructions. A) Backsquat 5×5 elements weight
B) Backsquat 5X5X90%
C) Back Squat 6*3*85%3RM
D) Front Squat 6*2*80% 1RM MetCon: 10 min AMRAP 200m run 10 KB Snatches left arm 10 KB Snatches right arm A) 20 KB swings 16/12kg B) 16/8kg C) 24/12kg D) 32/20kg ———————————— Rx’d Meet “D.T.” 5RFT 12 Deadlifts 9 Hang Power cleans 6 Puhs jerks 70/45kg (not less than 35)
S&A WOD Speed Squat Back Squat 8*2*50-70% MetCon: 4RFT 100 m Suitcase carry L 100 m Suitcase carry R 15 Goblet Squats 10 Strict Pull ups
WOD 15/8/16
/in WOD /by Jake Miller*superset sets of squat with HS work, ask coach for more instructions.
A) Back squat 5*5 weight from elements.
B) Back Squat establish 5RM
C) Front Squat establish 3RM
D) Back Squat establish 2 RM.
MetCon: 5RFT
100m Sprint
20 Jumping Lunges
*Ask coach for scailing Options
Power clean 3-3-3-2-2-1
Stiff leg Deadlift (RDL) 4*6-8
Chin ups/supine ring rows 3*max reps
Glute bridges 100 reps in any order
WOD 14/8/16
/in WOD /by Maayan Moskowwork on monthly goal, ask coach for more instructions and progression.
MetCon: I go You go
12min AMRAP
4 Power snatches 42.5/30kg
8 Sumo DL high pulls
12 Burpee OTB
*ask coach for scaling options.
Strict Press 3-3-3-3-3
Alt. KB/DB press 4*8+8
Dips 3*10
Triceps ext. 100 reps in any order
WOD 12/8/16
/in WOD /by Jake Miller*superset sets of squat with HS work, ask coach for more instructions.
A) Backsquat 5×5 elements weight
B) Backsquat 5X5X90%
C) Back Squat 6*3*85%3RM
D) Front Squat 6*2*80% 1RM
MetCon: 10 min AMRAP
200m run
10 KB Snatches left arm
10 KB Snatches right arm
A) 20 KB swings 16/12kg
B) 16/8kg
C) 24/12kg
D) 32/20kg
————————————
Rx’d Meet
“D.T.”
5RFT
12 Deadlifts
9 Hang Power cleans
6 Puhs jerks
70/45kg (not less than 35)
Speed Squat
Back Squat 8*2*50-70%
MetCon: 4RFT
100 m Suitcase carry L
100 m Suitcase carry R
15 Goblet Squats
10 Strict Pull ups