Coaches Warm Up Strength: Test 5RM Back Squat 15 mins to establish 5 RM Work Capacity 100x Burpees for time Scaled Option 80 Burpees for time Week's Strength: Monday 5RM Back Squat Tuesday Accessory Wrdnesday 5RM Press Thursday Long...
Coaches Warm Up Work Capacity Team of 4 (2 can work at a time) 125 plate burpees (chest to plate and bring plate overhead) 400m run (all 4) 125 wallballs (20/14) 300m run 125 G2OH (40/30) 200m run 125...
Coaches Warm Up Strength: Snatch Grip Deadlift 6x3 Work Capacity: 20 Rds 5x Burpee Box Jump 5x Medball Clean...
Coaches Warm Up Strength: Strict Press- 15 mins to build to a 10 RM L3 AMRAP 16 Mins 5 Burpee 5HSPU 100m run L2 AMRAP 16 Mins 5 Burpee 5HSPU (3 mat and plates stacked) ...
Warm Up: Coach Led Warm Up Skill/Strength: WOD Work Capacity: Get as far a possible Min 1 - 5 cal Row Min 2 - 5 x Power Snatches @ 35/25 Min 3 - 6 cal...
Coaches Warm Up Strength: Back squat 15 min EMOM 3 reps at 65% Work Capacity: L3 5RFT 400m run, 30 wall ball (20/14) 20 C2B L2 5RFT 400m run, 30 wall ball (20/14) 20 Pull Up L1 5RFT 400m run, 30...
Coaches Warm Up Team WOD - Duo - For Time: A. "Chipper" 50 Wall Ball Shots 20/14 lbs 40 Toes to Bar 30 Box Jumps 24/20 inch 20 Single Arm Kettlebell Push Press 24/16 kg (left...
Coaches Warm Up Teams of 3 100x Box Jump, 100x Pull Ups, 100x KB swing, 100x walking lunge steps, 50x Knee to elbow, 100x Push Press (40/30), 100x Back ext, 100x Wall Ball, 100x Burpee, 200x DU...
Coaches Warm Up Long WOD Hotshots 19 6RFT 30 Air Squats 19 Power Cleans (60/42.5) 7 Strict Pull Ups 400m Run...
Warm Up: Coach Led Warm Up Skill/ Strength: Deadlift – 5 x 2 (no bounce) Work Capacity: 15min AMRAP 15 x V- Ups 15 x Russian Swings (32/24) 15 x Air Squats 200m Run...