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Warm Up: 400m+ Mobility Shoulder and Pec assisted stretching. Strength: Pull Up/Dip Programme Catch Up Work Capacity Competition: 8min AMRAP 3x Paralette HSPU 3x Ring MI Performance: 8 Min AMRAP 3x HSPU 6x Ring Dip Fitness: 3x Box HSPU 6x Bar/Box Dips...
Warm Up: 400m+Mobility Shoulder and Pec Mobility Strength: Strict Dips Programme Work Capacity: Weakness Wednesday Odd Minute: Gymnastics Movement 3-5 Reps Even Minute: Conditioning Movement 30 secs...
Warm Up: 400m+Mobility Partner Shoulder Mobility Strength: 3x Max Handstand (against wall or Freestanding) Work capacity Competitor: 21-15-9 Power Snatch (60/42.5) Box Over Jump (24/20) 20x DU in between each round Performance: 21-15-9 Power Snatch (45/30) Box Jump (24/20) 20x DU in between each round Fitness: 21-15-9 Power Snatch...
Warm Up:400m + Mobility Strength: STOH Tekkers 3x10 reps (build weight to each set) Work Capacity Competitor: 2x 3min AMRAP 5x Power clean (60/45), 5x Burpees Rest 60 sec between AMRAPS Performance: 2x 3min AMRAP 5x Power...
Warm Up: 3rds 10 Jumping Jacks, 10 Burpees, 10x Air Squat Mobility Partner WOD: 20 Min AMRAP: (with a partner) 20 Thrusters (35/25)20 Box Jumps (24/20) 20 Burpees 30 Thrusters 30 Box Jumps 30 Burpees 40...
Warm Up 400m + Mobility Strength: Dip Programme Running Warm Up Work Capacity: 1.5 Mile Run for time....
Warm Up: 400m + Mobility Strength: Catch Up Work Capacity Competitor: 5RFT 10xTTB 15x Hollow Rocks 20x V-Up Performance: 5RFT 15x V-Ups 15x Hollow Rocks 15x Back Extension Fitness: Scale Performance as needed....
Warm Up: 400m Run + Mobility Strength: Weakness Wednesday. 20 Min EMOM Odd Min Barbell based movement Even Min Strict gymnastics movement Work Capacity: 3x1 min max burpees 1 min rest between each set....
Warm Up: 400m + Mobility Assisted Hamstring Stretch Strength/Skill: Barbell Cycling Power Clean Tekkers/ 3x10 reps (build weight to each set) Work Capacity: Competitor: 100x Medball Cluster For time (20/14) Performance: 100x MB Clean For time (20/14) Fitness: 100x MB...
Warm Up: 400m+Mobility Assisted shoulder/pec stretch. Strength: Pull Up Programme Work Capacity: Competitor: 12 min AMRAP 4x Front Squat (80/55) 6x burpees box jump over 400m Run Performance: 12 min AMRAP 4x Back Squat (60/42.5) 6x burpees...