Strength: Deadlift/Power clean. 1)Beginners (A) – 5×5 Deadlift with weight from elements. 2) Power clean 3-3-3-3-3 Start at 80% Clean and add weight each set MetCon: “Barraza” (AMRAP) in 18 minutes
6 BurpeeBar Muscle-Ups *Scale down if needed!! ** Ask coach for scaling options.
S&A WOD
ME Press: Floor press 6*3 (aim for a heavy triple) Deficit Push ups 4×8-10 (drop set if needed, full failure) lateral raises 3×12-15 Triceps ext. 100 reps
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be Strength: Strict Press WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM add 2.5kg and perform 3 sets with max repetitions Skill: Push Press/Push jerk MetCon: 21-15-9 reps of SDLHP S2OH A) 16/12kg kb B) 30/20kg barbell. C) 42.5/30kg barbell. D) 60/40 kg barbell.
S&A WOD ME Deadlift Conventional Deadlift 6*2 (aim to heave double) Bent over row 4×6-8 Mixed grip pull ups/supine ring rows 3*10 Banded good mornings 100 reps
Strength: Deadlift/Sumo Deadlift. *If conventional deadlift was done on Monday perform sumo. WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions MetCon: 21-15-9 Hang clean (any clean) Box jumps A) SDLHP 16/12kg – 60/50cm (step up allowed) B) 30/20kg – 60/50cm C) 45/30kg – 70/60cm D) 60/42.5kg – 70/60cm
S&A WOD Speed Press Bench press (2sec pause) 9*3*50-70% ME MetCon: 15 min AMRAP 5+ 5 One arm press 10 Strict pull ups/ring rows 20 straight leg weighted sit ups
WOD 14/3/16
/in WOD /by Jake MillerMonthly Mobility:
Strength:
Deadlift/Power clean.
1)Beginners (A) – 5×5 Deadlift with weight from elements.
2) Power clean 3-3-3-3-3 Start at 80% Clean and add weight each set
MetCon: “Barraza”
(AMRAP) in 18 minutes
200 Meter Run
9 Deadlift (125/87.5kg)
6 Burpee Bar Muscle-Ups
*Scale down if needed!!
** Ask coach for scaling options.
S&A WOD
ME Press:
Floor press 6*3 (aim for a heavy triple)
Deficit Push ups 4×8-10 (drop set if needed, full failure)
lateral raises 3×12-15
Triceps ext. 100 reps
WOD 13/3/16
/in WOD /by Maayan MoskowMonthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Strength:
Strict Press
WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM add 2.5kg and perform 3 sets with max repetitions
Skill: Push Press/Push jerk
MetCon: 21-15-9 reps of
SDLHP
S2OH
A) 16/12kg kb
B) 30/20kg barbell.
C) 42.5/30kg barbell.
D) 60/40 kg barbell.
S&A WOD
ME Deadlift
Conventional Deadlift 6*2 (aim to heave double)
Bent over row 4×6-8
Mixed grip pull ups/supine ring rows 3*10
Banded good mornings 100 reps
WOD 11/3/16
/in WOD /by Jake MillerMonthly Mobility:
Strength:
Deadlift/Sumo Deadlift.
*If conventional deadlift was done on Monday perform sumo.
WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions
MetCon: 21-15-9
Hang clean (any clean)
Box jumps
A) SDLHP 16/12kg – 60/50cm (step up allowed)
B) 30/20kg – 60/50cm
C) 45/30kg – 70/60cm
D) 60/42.5kg – 70/60cm
S&A WOD
Speed Press
Bench press (2sec pause)
9*3*50-70% ME
MetCon: 15 min AMRAP
5+ 5 One arm press
10 Strict pull ups/ring rows
20 straight leg weighted sit ups