Warm Up+ Mobility Lat activation Hip flexors TTB Skill Superset Wall Spinal Flexion 3x3 Kipping Straight leg raise 3x10 Strength Superset Dragon Flag 3x3 10 sec lower 3x10 Beat Swing + lat pull Work Capacity 3rft 8x C2B 16x TTB 24x Push...
Warm Up+ Mobility Pec Mob Bicep Tendon Dips Skill Superset Ring Archer Push up/ ring push up 3x3 tempo 3/3/3/3 Ring Support hold to bottom of dip hold 3x30/60 sec Strength Superset RIng /Bar Dip...
Warm Up+ Mobility Ankles Generic Sqt mob Pistol Skill Superset Top of box pistol 3x8 each leg Squat- leg out bottom of pistol 3x3 each leg Strength Superset Box Step Up (leading leg focus 30/24) 3x6 each leg double...
Warm Up+ Mobility Thoracic+ Scap mob Core activation HSPU Skill Superset 3x4 Slow negatives (wall or box) 3x10 Shoulder Taps (Push Up or Pike Position) Strength Superset 3x10 seated DB press 3x 30 sec HS Hold Work Capacity 12 min AMRAP 4x...
Warm Up+ Mobility Pec Mob Bicep Tendon Dips Skill Superset Ring Archer Push up/ ring push up 3x3 tempo 3/3/3/3 Ring Support hold to bottom of dip hold 3x30/60 sec Strength Superset Ring /Bar Dip 3x10(toes...
Warm Up+ Mobility Ankles Generic Sqt mob Pistol Skill Superset Top of box pistol 3x8 each leg Squat- leg out bottom of pistol 3x3 each leg Strength Superset Box Step Up (leading leg focus 30/24) 3x6 each...
Warm Up+ Mobility Scap activation Spinal Mobility Pull Up Skill Superset 3x Negatives (chin/c2b) Scap Pull Up 3x10 Strength Superset 3x7 C2b/pull/Bar PU 3x10 DB Row Work Capacity 10x 250m Row 1:2 Work-Rest...
Coaches Warm up Core Session: 60 sec max right arm farmer carry 60 sec Side Plank Right 60 sec left arm farmer carry 60 sec side plank left 60 sec waiter walk right 60 sec front plank 60...
Warm Up Focus: Thoracic+ Scap mob Core activation HSPU SKILL: 3rds 3 Slow negatives (wall or box) 20 sec frog stand or head stand STRENGTH 3rds 10 seated DB press 30 sec hollow Work Capacity Partner WOD 20 Min TimeCap 2RFT 50 Wall Ball 40...
Warm Up Focus: spinal mobility and lat activation TTB SKILL: 3rds 3x Spinal Flexion Drill 3x10 beat swing with lat pull STRENGTH: 3rds 3x dragon Flag with 10 sec lower 3x10 banded last pulldown WORK CAPCITY 10 RFT 30xDU/ 60xSU 10x...