Strength: Squats A) Back Squat 5*5*EW B+C) Back Squat.2*5*95% 5RM; 5+*95% 5RM C+D+E) Front Squat 2*5*95% 5RM; 5+*95% 5RM MetCon: 3 Rounds for reps of 4min AMRAPs 10 KB Front rack Lunges L 10 KB Front rack Lunges R 20 KB Swings 30 Air Squats *rest 2 min between rounds. A) 12/8kg B) 16/10kg C) 20/12kg D) 24/16kg E) 32/20kg
Strength: Dips Perform by ability: 5*5-10 reps ( add weight if needed) 1) Bench Dips 2) Bar Dips 3) Ring Dips MetCon: 5 RFT 15 Hang to Overhead 42.5/30 kg 45 DU (15 TU) *Ask coach for MOD. *Hang to Overhead can be done in any style: Viper Press, Any Clean to overhead, Power Snatch.
WOD 23/1/18
/in WOD /by Jake MillerStrength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
MetCon: “Nate”
20min AMRAP:
2 Ring MU
4 HSPU
8 American KB Swings 32/24kg
*Ask coach for MOD.
Olympic weightlifting WOD:
Endurance:
40 min AMRAP
70 Burpees
60 Sit-ups
50 Kettlebell swings
40 Pull-ups
30 Handstand push-ups
WOD 22/1/18
/in WOD /by Jake MillerStrength: Squats
A) Back Squat 5*5*EW
B+C) Back Squat.2*5*95% 5RM; 5+*95% 5RM
C+D+E) Front Squat 2*5*95% 5RM; 5+*95% 5RM
MetCon: 3 Rounds for reps of
4min AMRAPs
10 KB Front rack Lunges L
10 KB Front rack Lunges R
20 KB Swings
30 Air Squats
*rest 2 min between rounds.
A) 12/8kg
B) 16/10kg
C) 20/12kg
D) 24/16kg
E) 32/20kg
WOD 21/1/18
/in WOD /by Jake MillerStrength: Dips
Perform by ability:
5*5-10 reps ( add weight if needed)
1) Bench Dips
2) Bar Dips
3) Ring Dips
MetCon: 5 RFT
15 Hang to Overhead 42.5/30 kg
45 DU (15 TU)
*Ask coach for MOD.
*Hang to Overhead can be done in any style: Viper Press, Any Clean to overhead, Power Snatch.