MONDAY

Warm up:

2 rounds

5 inch worm into push up

10/10/10/10 hollow and superman

5” hold chin on top of pull up bar + 20” active hang

 

Skill/Strength

Strict Pull up week 1

5 rounds

6 Strict pull up (leave 6 RIR)

(If your max unbroken is 20 Reps, aim to do 14 Strict pull ups per set, prioritizing the reps in reserve)

 

No strict pull up

5 rounds

5 Negative pull ups

 

METCON

For time:

30 Squat snatch @ 60/42,5

30 Devils Press @ 2 x 22,5 / 15 kg

30 burpee box jump

 

Gear 1 WOD

Nadia: 12:00

Time Cap: 18 min

 

TUESDAY / WEDNESDAY

Warm up

2 Rounds

3 muscle clean

3 power clean

3 Front squat

3 push Jerk

3 jerk balance 3” pause at catch position

 

Skill

5 x 1 muscle clean + 1 power clean + 1 clean +2 push Jerk (empty bar)

 

5 x 1 clean ext + 1 clean power pull + 1 clean + 2 split Jerk (50%)

 

5 x 1 clean power pull + 1 clean + 1 Heave + 1 Jerk (65 to 75%)

 

2 x Clean and Jerk @ 86%

 

3 x 1 Clean and Jerk @ 90%

 

METCON:

21/15/9

Thruster @ 42,5/30 kg

Slam Ball @ 15/9 kg

 

Gear 3 WOD

6 Min Time Cap

 

WEDNESDAY / TUESDAY

Warm up:

10 min to KB complex practice

2 single arm KB swing

2 single arm KB hang clean

2 single arm KB hang snatch

2 Single arm KB OH lunge

 

METCON:

(toes to bar week 1)

8 Min AMRAP

Max alt DB Snatch

EMOM: 8 TTB

 

Rest 3 Min

 

In 8 Min

100 Wall Ball AFAP

 

Rest 3 Min

 

In 8 Min Max rounds of the complex For POWER OUTPUT

2 single arm KB swing

2 single arm KB hang clean

2 single arm KB hang snatch

2 Single arm KB OH lunge

(alternate arms after each round)

(each round = 1 Rep)

(complex must be unbroken)

(chose your KB weight and score = power output)

 

 

THURSDAY

Warm up

2 Rounds

10 Gorilla squat with 2” pause at bottom

30” Samson Stretch L

30” Samson Stretch R

16 shoulder taps in plank position

 

Skill:

Front Squat Week 1

5 x 5 @ 77%

(leave 4 RIR)

 

WOD:

For Time:

15 power clean @ 80/55 kg

30 box jump

20 power clean @ 60/42,5 kg

30 box jump

45 power clean @ 42,5/30 kg

30 box jump

 

Gear 2 WOD

16 Min TC

Eddie: 10:44

 

 

FRIDAY

Warm up

2 Rounds

60” single skips

12 BW good morning + 12 BW Lunges

5 push ups with 5” pause at top

 

Skill :

Rings Week 5

5 rounds

30” Ring support hold

SS

30” hollow hold

 

WOD:

10 RFT

5 Deadlift @ 100/70 kg

10 Push ups

35 DU

 

Gear 2 WOD

Nadia – 9:27

Time Cap: 16 Min

 

 

 

 

SUNDAY (25/10/2020)

Warm up:

2 rounds

5 inch worm into push up

10 BW windmill L

10 BW windmill R

10/10/10/10 hollow and superman

 

Skill:

4 rounds

8 windmill with KB L

8 windmill with KB R

20” hollow hold

 

Metcon:

Complete in pairs:

 

3 Rounds

20 alt DB snatch 22,5/15 kg (split reps evenly)

30 push jerk 40/30 kg (split reps evenly)

30 TTB (split reps evenly)

 

60 Cal (Member A does all cals)

 

2 rounds

20 alt DB snatch 22,5/15 kg (split reps evenly)

30 push jerk 45/32,5 kg (split reps evenly)

30 TTB (split reps evenly)

 

60 Cals (Member B does all cals)

 

1 Round

20 alt DB snatch 22,5/15 kg (split reps evenly)

30 push jerk 50/35 kg (split reps evenly)

30 TTB (split reps evenly)

 

35 MIN TC

 

 

 

 

 

 

ZOOM Classes

 

MONDAY

Warm up

2 Rounds

30” high knees

5 bent over row L

5 bent over row R

16 shoulder taps in plank position

4 rounds

10 bent over row L with 2” pause at top

10 bent over row R with 2” pause at top

SS

30” max bicep curl with both hands on DB

 

rest 90”

 

METCON

For time

40 Alt Squat snatch DB / KB

40 Alt single arm devils press

40 burpee chair step up

18 Min TC

 

Tribemob

2 rounds

45” couch stretch L

45” couch stretch R

45” twisting glute stretch L

45” twisting glute stretch R

45” kneeling shoulder stretch (raising both hands together behind back)

 

TUESDAY

Warm up

2 Rounds

30” High knees

10 X From toes to split stance

5 push up 2” pause at top, mid and bottom

 

4 x 1 power clean + 1 push press + 1 push Jerk + 1 split jerk L

4 x 1 power clean + 1 push press + 1 push Jerk + 1 split jerk R

4 x 1 power clean + 1 Hang power clean + 2 split Jerk (3” pause at split stance) L

4 x 1 power clean + 1 Hang power clean + 2 split Jerk (3” pause at split stance) R

4 x 1 power clean + 1 hang squat clean + 1 split jerk with 3” pause at the dip L

4 x 1 power clean + 1 hang squat clean + 1 split jerk with 3” pause at the dip L

 

Metcon

18 Min AMRAP

3/6/9/12/15/18… (Keep adding 3 reps per round)

Single arm thruster (swap arms every 3 reps)

DB down up (with arms extended, no chest on floor)

KB/DB swing

 

Tribemob

2 rounds

45” camel pose

30” child’s pose

30” cobra

30” kneeling triceps stretch L

30” kneeling triceps stretch R

 

WEDNESDAY

Warm up

2 rounds

30” jumping jack

10 BW good mornings + 10 Air squat

10 V ups

 

8 Min AMRAP

max alt DB snatch

EMOM: 8 laying down TTB

 

rest 3 min

 

In 8 Min

150 air squats

with the remaining time AMRAP of

20 hops over a DB

6 alt single arm row in plank position

 

rest 3 min

 

8 Min AMRAP

2 single arm DB/KB swing

2 single arm DB/KB hang clean

2 single arm DB/KB hang snatch

2 Single arm DB/KB OH lunge

(swap hands every round)

 

Tribemob

2 rounds

45” scorpion stretch L

45” scorpion stretch L

30” pigeon stretch L

30” pigeon stretch L

30” cobra

 

THURSDAY

Warm up

2 rounds

10 wall squat

30” pigeon stretch L

30” pigeon stretch R

10 slow shin box transitions

 

4 rounds

10 Goblet Squat

SS

30” isometric BW squat

 

rest 90”

 

Metcon

16 Min AMRAP

10 power clean L (in sumo stance)

10 power clean R (in sumo stance)

20 Chair step up

30” plank

 

Tribemob

2 Rounds

45” lat prayer stretch

45” laying down Hamstring stretch L

45” laying down Hamstring stretch R

30” table hold

 

FRIDAY

Warm up

30” high knees

2 wall walk

10 bench dips

 

4 rounds

12 bench dips with 2” pause at top and 2” pause at bottom

SS

1 wall walk + 20” hold on top

 

Metcon

10 RFT

5 DB/KB deadlift L (sumo stance)

5 DB/KB deadlift R (sumo stance)

10 HR push up

35 DU / 35 Jumping Jack

 

16 Min TC

 

Tribemob

2 rounds

45” couch stretch L

45” couch stretch R

45” scorpion stretch L

45” scorpion stretch R

30” kneeling triceps stretch L

30” kneeling triceps stretch R

 

PJ

PJ

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