02 Oct WOD 3rd October 2018
Warm Up: Coaches Warm Up Body Activation - Glutes / Scap rolls / Abs on Strength: Accessory Hypertrophy Work 3 x 12 DB Pull Overs 3 x 12 Bent Over Rows 3 x 12 Bench...
Author: Duncan
01 Oct WOD 2nd October 2018
TEAM TUESDAY Warm Up: Coaches Warm Up Skill: Clean + Jerk Warm Up Work Capacity: Partner WOD 16 Rounds ( 8 rounds each) 1 min on 1 min off - switch between each other 10 x...
30 Sep WOD 1st October 2018
Warm Up: Coaches Warm Up Squat Prep Strength: Session 3 - 20 Rep Squat Program 1 x 20 @ starting weight Plus 5kg Accessory Work 4x 8 x Back Rack reverse Lunges 4 - 6 x Pull...
28 Sep WOD 29th September 2018
TEAM SATURDAY Partner WOD 25 min AMRAP 1500m row while partner holds plate Overhead 100ft OH Plate Lunge - partner holds a plank 80 x DB Hang Clean + Jerk - partner hangs off bar...
27 Sep WOD 28th September 2018
Warm Up: Coaches Warm Up Squat Prep Strength: Session 2 - 20 rep Squat program - Starting weight + 2.5kg 1 x 20 reps Work Capacity: 21 - 15 - 9 Push Jerks @ 50/35 Pull...
26 Sep WOD 27th September 2018
Warm Up: Coaches Warm Up Skill: OHS Mechanics + Position Work Capacity: 15min AMRAP 8 x OHS @ 50/35 16 x TTB 30 x Unbroken D.U - miss and you start from 0 again...
25 Sep WOD 26th September 2018
Warm Up: Coaches Warm Up Skill: TTB Kipping Work Capacity: 24min EMOM 1 - :40sec rowing 2 - 8 - 10 x push Ups 3 - 8 - 10 x Bent Over Rows 4 - 10 x...
24 Sep WOD 25th September 2018
TEAM TUESDAY Warm Up: Coaches Warm Up Skill/Strength: 5x 5 - 7 x Strict Pull Ups 5 - 7 x Strict HSPU Work Capacity: Team Series 7mins Synchronised Bar Facing Burpees ...
23 Sep WOD 24th September 2018
Warm Up: Coaches Warm Up Squat Prep and warm Up Strength: Session 1 - 20 rep Squat Program!!! Mental Toughness!!!! Accessory Work 3 x 10 x DB Bench Pull overs - focus on the lats 3...
22 Sep WOD 22nd September 2018
TEAM SATURDAY Warm Up: Coaches Warm Up Partner WOD 20min AMRAP 400m Run - run together 60 cals Bike/Row/Ski - split the cals...