Strength: Back Squat 5*5 with weight elements B) Back squat Establish (new) 5RM C) Sumo deadlift 6*2*80%*2RM (pause at the knee 2sec.) D) Snatch from deficit (15kg plate) 6*2*30-70% (from Monday) Skill: Kipping pull up/Bar MU MetCon: “Lucy” 5RFT of: 5 Pull ups 10 Burpees 400m Run * C (by ability), D (mandatory) athletes Perform Bar MU. **Ask coach for scaling options.
Strength: A) Strict press 5*5 with weight from elements B) Strict press Establish (new) 5RM (If already done, perform 5*5*85% 5RM) C+D) Jerk (quality) 6*3*70%1RM Skill: Barbell Snatch MetCon: 21-15-9 reps of Power Snatch Toes 2 Bar A) KB SDHPL 16/12kg-Vups B) 30/20kg-K2E C) 40/30kg-T2B D) 50/37.5kg-T2B
Skill: Kipping Pull ups 20 min practice A) Movement awerness/pull-up strength B) Work on the skill C) Butterfly D) Butterfly C2B/ Bar MU Kipp. MetCon: For Total Reps in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
Score is the total reps performed in all of the intervals.
WOD 16/6/16
/in WOD /by Jake MillerStrength:
Back Squat 5*5 with weight elements
B) Back squat Establish (new) 5RM
C) Sumo deadlift 6*2*80%*2RM (pause at the knee 2sec.)
D) Snatch from deficit (15kg plate) 6*2*30-70% (from Monday)
Skill: Kipping pull up/Bar MU
MetCon: “Lucy” 5RFT of:
5 Pull ups
10 Burpees
400m Run
* C (by ability), D (mandatory) athletes Perform Bar MU.
**Ask coach for scaling options.
WOD /15/6/16
/in WOD /by Jake MillerStrength:
A) Strict press 5*5 with weight from elements
B) Strict press Establish (new) 5RM (If already done, perform 5*5*85% 5RM)
C+D) Jerk (quality) 6*3*70%1RM
Skill: Barbell Snatch
MetCon: 21-15-9 reps of
Power Snatch
Toes 2 Bar
A) KB SDHPL 16/12kg-Vups
B) 30/20kg-K2E
C) 40/30kg-T2B
D) 50/37.5kg-T2B
WOD 14/6/16
/in WOD /by Jake MillerSkill: Kipping Pull ups
20 min practice
A) Movement awerness/pull-up strength
B) Work on the skill
C) Butterfly
D) Butterfly C2B/ Bar MU Kipp.
MetCon:
For Total Reps in 16 minutes
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
Score is the total reps performed in all of the intervals.
*Ask coach for scaling options.