Author: Duncan

Warm Up: 400m + Mobility 2rds 10x banded leg raise each leg, 5x banded GM, 5x SLDL. Strength: 3x3 Deadlift @+5kg last week 3x5 Clean Pull @80%1 RM Work Capacity Competitor: 12 min AMRAP 5 x Squat Cleans (90/60) 7...

Warm Up 400m + Mobility 2rds 15x Passover, 5x Ring scrap engagements, 15 sec HS Plank   Strength: 3x3 Push Press @ +5kg last week 3x5 Push Jerk @80% of push press Work Capacity Competitor: 8 min AMRAP 40...

Warm Up: 400m+ Mobility 2rds 20x 6 point rock, 10x goblet squat-20 sec hold, 15 sec hard style plank. Strength: 3x3 Squat @+5kg last week 3x5 box squat @80% Work Capacity Competitor: 'Grace' 30x Clean and Jerk (60/42.5) Performance: 'Grace'...

Warm Up: 400m+Mobility 2rds 20x 6 Point Rocks 10x Goblet Squat 20 sec HS Plank Strength: 3x3 Squat @same weight as last week 3x5 box squat @80% Armistice Day WOD 18 Min AMRAP 11x Hang Power Snatch 11x Burpee 11x Thruster 11x Pull...

Warm Up: 400m + Mobility 2rds 10x Pass Overs 5x Ring Scap Activation 15 sec HS Plank Strength 3x3 Push Press @same wieght as last week 3x5 Push Jerk @80% Work Capacity Competitor Buy In 400m Run 3rds 5 x Muscle Ups 10...

Warm Up 400m + Mobility 10x Banded Leg Raise 5x Banded GM 5x PVC SLDL each side Strength 3x3 Deadlift @same wieght as last week 3x5 clean pull @80%1 RM Work Capacity Competition 30 - 20 - 10 Unbroken Wallballs Medball...

Warm Up: 400m + Mobility 2rds 10x Air Squat 10x Jump Squat 1 Length Box Bounding Strength: Work to a heavy single: 1x Clean Pull 1xPower Clean, 1xHang Power Clean Work Capacity Competitor and Performance: Liftoff WOD 15 Min AMRAP...

Warm Up 400m + Mobility 2rds 10x Passover, 5x ring scapula activation, 15 sec HS plank Strength: Push Press 2x5 up 2.5kg last week 3x8 Push Jerk @70-80% Work Capacity Competitor 16/14/12/10/8 Alt KB Snatches (24/16) V- Ups Performance 15-12-9-6-3 KB Swings...