Warm Up: Medball Volleyball+Mobility
TTB
Skill: Kipping- Kipping L Raise
Strength: 5x2 Strict TTB
Work Capacity:
All Levels: 2K Row.
Coaches Notes: This is a test, a time trial. Go out fast, but maintain form, and...
Warm Up: 4 mins barefoot skip/DU practice
Handstands
Strength1: HSPU 5x 10 sec eccentrics (kick/walk up into handstand, lower yourself down to headstand as slowly as possible, then relax and come out...
Warm Up: Partner 400m with plate (10/5) + mobility
3rds 10x Syncro burpee, 15x Syncro air squat, 20x Syncro situps
WOD:
Partner WOD
25 min AMRAP
You go I go as needed
Ascending Ladder
1x Power Snatch
1x...
4 min Barefoot Skipping + Mobility
WOD prep
Work Capacity
Competition and Performance:
6RFT 400m Medball Run (20/14), 30x Wall Ball
Fitness:
6RFT 400m Medball Run (14/10), 30x Wall Ball
Coaches Notes:
This WOD is about 2 things:...
400m Run + Mobility
Run Session
3x 600m, 400m, 200m 60 secs rest between each interval
3 mins rest between each round.
ROMWOD
Coaches Notes: Working at 80-85% of max effort work on keeping consistency...
Warm Up: 4 min SU/DU Practice + Mobility
Pistols:
Skills: Bottom of squat to pistol position
Strength: Single leg box squat
Work Capacity
Competitor:
15min Time Cap
4RFT
22 x Pistols
15 x Hang Power Cleans (50/30)
Performance:
100x Sit Up,...
Warm Up: 400m Run + Mobility
Handstands
Skill: Handstand skill- floor core drill hand against wall (3x 60 sec hold)
Strength: Handstand hold, chest to wall, working on bringing feet away from wall with...
