Coaches Warm Up AMRAP (with a Partner) in 40 minutes 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) 400 meter Run 50 Pull-Ups 400 meter Run 50 Push-Ups 400 meter Run Split work between partners as needed. Run...
Coaches Warm Up HEAVY DAY !!! Snatch and OHS Warm Up Strength (a) Tempo OHS 5 x 3 (3-1-1) (b) Snatch 5x 1 x snatch 1 x OHS...
Coaches Warm Up Work Capacity - 35min Time cap 5RFT 20 x TTb 30 x Hang Power DB Clean 22.5/15 (One DB) 5 each arm then change. 40 x DB Squats (One DB) 50ft HS Walk Coaches...
Coaches Warm Up Strength: 5Rds: 10 Dips straight into 10 Ring Rows 2 min rest between each round Scale or progress movements accordingly to ensure a difficult but manageable complete set each round. Work Capacity Solent Sprint!!! For...
Coaches Warm Up Goblet Squat 3rds 5 reps + 20 sec hold with hip pry open 30 secs between rds Team WOD Teams of 3 3000m Row 15 Syncro Burpees 2000m Row 15 Syncro Burpees 1000m Row 15 Syncro Burpees 500m Row 15...
Coaches Warm Up Team WOD Pairs For Time 400 meter Run together 50 Back Squats 50 Front Squats 50 Overhead Squats 400 meter Run together 50 Shoulder Presses 50 Push Presses 50 Push Jerks 400 meter Run together 50 Hang Power Cleans 50...
Coaches Warm Up Part A: 15 Minutes to establish a 3RM Front Squat 3 mins rest Part B Ascending Ladder in 10 minutes 2 Wall Ball Shots (20/14 lb) - Partner 1 2 Synchronized Burpees 2 Wall...
Coaches Warm Up Squat Mobility: Cossack Squats 4x10 (5 each way with a 3 sec pause at the bottom) use a Plate Or KB as a counterweight. 90 sec to 2 min rest between sets Work...
Coaches Warm Up Squat Drills: Tabata Air Squat hold (bottom of squat) 20 sec at bottom of squat, 10 sec rest 8rds Skill Work: Double Under Skill Development Work Capacity 8 Min AMRAP 15x STOH @45/30 15x WallBall 60x DU Coaches Notes:...
Coaches Warm Up Bench Press 5x5 Assistance Work 4x 8-10 DB Curls 4x 8-10 Dips 4x8-10 Barbell Rows Squat Mobility: Ankle Mobility Coaches Notes: This is the first of our heavy days. The aim of these days is...