A) 5×5 weight from Elements B) Establish 5RM Back squat. C&D) Establish 1RM Back Squat. (During the time that is left, perform 3×10 sot’s press for qualty) MetCon:
For time: 15 Squats 30 Burpee 15 Squats 30 Toes 2 bar A) Goblet squat 20/16 kg – burpee – V-ups B) OHS 30/20 kg – burpee over the bar – Knees 2 Elbows C) OHS 42.5/30 kg – burpee over the bar – Toes 2 Bar D) OHS 60/40 kg – burpee facing the bar – Toes 2 bar
Intermediate:
Complete at OPEN GYM, BOOK YOUR SPOT.
Front rack+ ankle mobility.
Then add 5kg to your TM on front squats, now it’s your TM for this cycle
Front squat 5*65% 5*75% +5*85%(TM)
Back squat 3*10 AHAP
Banded good mornings 100 reps in any order.
Then: 5 rounds for quality:
Clean pull+hang clean+clean (75-95% clean) add weight each round.
MetCon: 7RFT
7 Power cleans 42.5/30 kg
7 Thrustets 42.5/30 kg
7 Bar facing burpees
A) Back Squat 5×5 weight from Elements. B) Front Squat establish 5RM. C) Hang clean Establish 1RM. D) Clean Establish 1RM Technique:
A&B: Hang Clean Practice C&D: In the time that left Perform for quality: Clean pull+hang Clean pull+hang clean+Front Squat (50-70% Max. clean) MetCon: Tabata A) Wall Balls
B) KB thrusters 20/16 kg.
C) Barbell thrusters 42.5/30 kg.
D) Barbell thrusters 52.5/40 kg CASHOUT: coach’s choice
WOD 4/11/15
/in WOD /by Jake MillerMOBILITY
ATARIM & DIZENGOFF
Strength: Back squat
A) 5×5 weight from Elements
B) Establish 5RM Back squat.
C&D) Establish 1RM Back Squat. (During the time that is left, perform 3×10 sot’s press for qualty)
MetCon:
For time:
15 Squats
30 Burpee
15 Squats
30 Toes 2 bar
A) Goblet squat 20/16 kg – burpee – V-ups
B) OHS 30/20 kg – burpee over the bar – Knees 2 Elbows
C) OHS 42.5/30 kg – burpee over the bar – Toes 2 Bar
D) OHS 60/40 kg – burpee facing the bar – Toes 2 bar
Intermediate:
Complete at OPEN GYM, BOOK YOUR SPOT.
Front rack+ ankle mobility.
Then add 5kg to your TM on front squats, now it’s your TM for this cycle
Front squat 5*65% 5*75% +5*85%(TM)
Back squat 3*10 AHAP
Banded good mornings 100 reps in any order.
Then: 5 rounds for quality:
Clean pull+hang clean+clean (75-95% clean) add weight each round.
MetCon: 7RFT
7 Power cleans 42.5/30 kg
7 Thrustets 42.5/30 kg
7 Bar facing burpees
WOD 3/11/15
/in WOD /by Jake MillerMOBILITY
ATARIM & DIZENGOFF
Strength:
Gymnastic pull – by ability:
MetCon:
18-15-12 reps for time of:
Ring Dips
Box jumps
Pull ups
1. Bench dips-60/50 cm step ups-jumping pull ups
2. Ring PU-60/50 cm box jumps-pull ups
3. Ring dips-60/50 cm box jumps-C2B pul ups
WOD 2/11/15
/in WOD /by Jake MillerATARIM & DIZENGOFF
Strength: Squat/Clean
A) Back Squat 5×5 weight from Elements.
B) Front Squat establish 5RM.
C) Hang clean Establish 1RM.
D) Clean Establish 1RM
Technique:
A&B: Hang Clean Practice
C&D: In the time that left Perform for quality:
Clean pull+hang Clean pull+hang clean+Front Squat (50-70% Max. clean)
MetCon: Tabata
A) Wall Balls
B) KB thrusters 20/16 kg.
C) Barbell thrusters 42.5/30 kg.
D) Barbell thrusters 52.5/40 kg
CASHOUT: coach’s choice