Coaches WarmUp
Strength: 3x 10 Good Mornings, Bent Over Row, Rear Delt Flyes
Work Capacity
L3
12 Min AMRAP
5xRing MU
10xPistol Squat (5 each leg)
L2
12 Min AMRAP
C2B Cindy
L1
12 Min AMRAP
Cindy (scale as needed)...
Coaches WarmUp
Strength:
Press: 5@40%, 5@50%, 5@60%
Work Capacity
L3
10 Min AMRAP 10x Ring Dip, 40x DU
L2
Bar Dip/Box Dip feet on box, DU/ 80xSU
L1
Box Dip/ 80x SU
...
Coaches WarmUp
Strength: Round the World Plank, Plank to PU Hold, Tempo Back Ext, Prone Lat Pull Down (PVC and Band)
4rds: 30sec for plank each side (front/side/bridge/side) 10 reps of other movements
Work...
Coaches WarmUp
Strength: Bench Press
5x10 building through sets
Work Capacity
L3
12-9-6-3 Back Squat, Front Squat, OHS (60/40)
From the floor
L2
(40/30)
L1
(30/20)...
Coaches Warmup
Strength: Back Squat- Deload
5@40%, 5@50%, 5@60%
Work Capacity
Team Series Workout 8
Strength for the Week:
Monday: Squat
Tuesday: Long WOD
Wednesday: Accessory
Thursday: Press
Friday: Deadlift...
Coaches Warmup
Work Capacity
Team Series Workout 7
On a 20-minute clock, for max reps/Weight:
Partner 1:
0:00-2:00 Max Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Max Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Max...
Coaches Warm Up
Strength: Deadlift 5@75%, 3@85%, 1+@95%
Work Capacity
100x Air Squat
75xSit Up
50x Box Jump
25x Push Up
Scale Box Jump and Push Up as needed...
