Warm up: Run 400m, 3 rounds of 5x pull up, 10x push up, 15x air squat.
Strength: Strength: Work up to 5 RM Clean
WOD: For time:
12-9-6 Thruster (60% of 1RM Thruster)
6-9-12 Box...
Warm up: 75 DU or 150 Singles, CF Solent Warm up + burgener warm up(snatch grip)
Strength: Snatch Technique and then work up to 1RM.
WOD: "Chelsea"
Each min on the min for 30min
5 Pull Ups
10...
Warm up: Run 400m, then CFS Warm up + Skill Practice for 10mins of your choice.
Strength: 1 Mile Run Time.
WOD: Tabata Clock:
Tabata work interval is 20 seconds of work followed by...
Warm Up: 3 rounds: 1 minute of single unders, 20 air squats, 30 sec of double unders, 10 push ups.
Strength: Work up to 3RM Push Jerk
WOD: "Grace"
For Time:
30 Reps Clean...
Warm Up: 3 Rounds: Run 200m, 5x Front squat, 5x push press, 5x thruster, 5x pull up, stretch or dynamic movement of your choice.
Strength: Work up to 1 RM Back Squat.
WOD:...
Warm up: 3 RDs, 15 Lunges, 10 leg kicks, 5 Inch Worms + GOATS
Strength: Snatch Balance technique + Work up to 1RM.
WOD: Say Hello to "Karen"
150 Wallballs For Time...
Warm Up: 4 Rounds: Run 200m, 5x burpee, 10x sit up, stretch of your choice.
Strength: Front Squat: 10 Rounds, every 60 seconds perform 3 reps.
15 min AMRAP:
4 Clean thrusters (50%...
