Coaches WarmUp
Strength: Deadlift 5,5,3,3,1
Work Capacity
Deck of Cards Workout
In pairs
1 person runs 1 lap, 1 person works through cards
Hearts= Push Up
Spades= Burpees
Clubs= Sit Ups
Diamonds= KB Swing...
Coaches WarmUp
Strength: Dynamic Effort- Front Squat
15 min Build to a heavy 3, focussing on speed out of the bottom of the squat. Explosiveness is key. If you lose speed, you...
Coaches Warm Up
Strength: Front Squat 7-7-3-3-1
Work Capacity:
L3
Manchester Memorial WOD
AMRAP 22
22 Power Cleans (60/40), 5 Burpee MU, 17 Box Jump Over 200m Run
L2
Manchester Memorial WOD
AMRAP 22
22 Power Cleans (50/30), 5 Burpee Pull...
Coaches Warm Up
Strength: Build to a heavy single Snatch
Work Capacity
Every 3 mins for 15 mins
1 HP Snatch
2 OHS
1 Hang Squat Snatch
2 OHS
1 Squat Snatch
@65% of 1 RM Snatch
Does not need...
Coaches WarmUp
Strength: Ring Dips
5x Max Reps- 2 Min rest between sets.
Work Capacity
Tabata 6 Mins
Alternating
Push Ups and Air Squats
1 Min Rest
Tabata 6 Mins
Alternating
Jump Lunges and Sit Ups...
Coaches Warm Up
Work Capacity
1 Lap Run
21-15-9
Thruster (30/20)
Pull Up
1 Lap Run
15-12-9
Thruster
Pull Up
1 Lap Run
12-9-6
Thruster
Pull Up
Scale Weight and movement as necessary
...
Coaches WarmUp
Strength: 12 Mins in your pair to establish a 3Rm Thruster
WOD
“Wobble Wobble”
Partner
15min AMRAP
1 Lap Single KB Farmers Carry (hand you start with stays until switch with partner)
40 Pullups
40 Thrusters...
Coaches Warm Up
Strength:
Deadlift- Retest 10RM
Work Capacity
L3
For Time
10xBurpee, 10x Back Squat (90/65), 10x Burpee, 8x Back Squat, 10x Burpee, 6x Back Squat, 10x Burpee, 4x Back Squat, 10x Burpee, 2x Back...
