Coaches Warm Up Skill: Handstand Push Ups/HR Push Up Mechanics and efficiencies Working on good positioning through midline. On HSPU looking at kip. Work Capacity: 21-15-9 Cal Row Ring Dips Dumbell Snatch (22.5/15) The aim of this is to...
Warm Up: Coaches Warm Up Team WOD Saturday In teams of 3 FT Buy In 400m run 150 x Pull Ups - other team members hang while the other does pull ups 150 x Plate GTOH...
Warm up: Coaches Warm Up Work Capacity: 17.5 20min time Cap 10rds 9 x Thrusters @42.5/35 35 x D.U ...
Warm Up: Coaches Warm Up Skill/Strength: Box Jump/Box Jump Overs techniques Work Capacity: Sprint Work 6rds 250m Row/ 20/15 Cal Bike 40 x D.U Rest 1 min...
Warm Up: Coaches Warm Up Weakness Wednesday 20min EMOM ODD - 3 - 5 reps of Barbell Skill EVEN - 1 - 10 reps Gymnastics skill OR 40sec holds Finisher: 21 - 15 - 9 3 movements...
Warm Up: Coaches Warm Up Team Tuesday - In Pairs Part A: 12mins to be build to a 3RM Thruster (from a rack) Part B: 20min AMRAP 50 x WB 50 x Air Squats 40 x...
Warm Up: Coaches Warm Up Skill/Strength: TTB Mechanics - Straight legs 3 x 10-15 Kipping TTB - focus on the straight legs 3 x Max L-Hang or Knee hang Work Capacity: 3RFT 25 x Burpees...
Warm Up: Coaches Warm Up Saturday Team WOD In Pairs FT 120 x D.U Each 120 x C2B - Split 120 x HPS @ 40/30 - Split 120 x D.U each ...
Warm Up: Coaches Warm Up Skill/Strength: “Turkish Get Up” 5x Every 3mins 2 x TUG Work Capacity: 3RFT 10 x Pull Ups 10 x Front Squats (70/50) 20 x Burpees...
Warm Up: Coaches Warm Up Skill/ Strength: Bar Muscle Ups Tekkers Work Capacity: Open 16.3 7min AMRAP 10 x Power Snatches (35/25) 3 x Bar MU 4th Quarter: 3rds 1 Min Plank :30sec Arch Hold 1 Min Russian Twists ...