Warm Up: 400m Run + Mobility
A - Farmer Carries / People Carries
B - Partner WOD
20 min AMRAP - must high five before each movement
12 x Sit Ups (partner 1)
12 x...
Warm Up 400m Run + Specific Mobility targeting your EMOM
A - 40 Min EMOM
Min 1 - Monostructual (examples running/D.U/Rowing) - this should last 40sec
Min 2 - Gymnastics (examples HSPU/TTB/M.U/Pull Ups/C2B/Push...
Warm Up: Mobility
A - 3rds 2 x Shuttles 5 x TTB 10 x AS
Skill Practice Kipping Pull Ups OR Pistols
B - Catch Up Mon/Tue/Wed
C - Time Cap 15mins
BUY IN 90...
Warm Up: Mobility
A - 3rds 5 x Strict Pull Ups 10 x Push Ups
Skill - Muscle Up Progressions
B - Push Press 5,5,3,3,2,2,1,1
C - 4 rds Max Reps
1 min Max D.U
rest...
Warm Up: 400m Run + Mobility
A - 2rds 20 sec Goblet Squat Hold 10 x Lunges 10 x Hollow Rocks 10 x Passovers
10mins Kipping Pull Ups / Butterfly Pull Ups
B -...
Warm Up: Mobility
A - 3rds
200m Run
2 x Box lengths bear crawl
B - Max Height Box Jump
C - Partner WOD FT
PART 1 : Both Partners must complete each before you move...
Warm Up: 400m run + Mobility
A - 3rds 10 x Pass Overs 10sec Hanging 10 x v-ups
10mins Practice kipping in to TTB
B - Catch Up Monday/ Tuesday/ Wednesday Strength
C -...
Warm Up: 400m Run + Mobility
A - 3rds 20 sec couch stretch/ 10 x Lunges/ 10 x Push Ups
5 mins Pistols Practice - Mobility + positioning
5 mins D.U / Triple...
