Coaches Warm Up
Squat Skill- Choose 1
1. 3x15 Box Step Up Each Leg
2. 4x 10 Each Way Banded Side Step
3. 3x 10 each way Cossack Squat with light KB
60 Sec rest
Work...
Coaches WarmUp
Strength: 4x10 Good Mornings, light to medium weight.
Work Capacity
L3
EMOM 21
1. 5x Power Clean (70/55)
2. 30x DU
3.3x Bar MU
L2
EMOM 21
1. 5x Power Clean (55/40)
2. 30x DU
3.3x Jumping Bar MU
L1
EMOM 21
1....
Coaches Warm Up
Metcon Pick 1 Option
1. DU 3x50 unbroken
2. Interval AB 30/30 x6
3.5rds 10x Burpee Box Jump 60 sec rest
Strength: Waiter Walk Build up to a heavy 2 lengths of the...
Coaches Warm Up
Press Skill- choose 1 of the following
1. 4x10 Seated DB Press
2.4x8 Strict HSPU
3. 4x10 Deficit Push Up
60 Sec rest
Strength:
20 Rep Squats +2.5kg from last session
Work Capacity
L3
5RFT
10x Thruster (60/40)
10x...
Coaches Warm Up
Team WOD
Teams of 4
20 Min AMRAP 2 people working 1 resting
20x Squat Clean (60/45 2 bars allowed) you go-I go
20x Ring Dips whilst 1 person hangs from pull...
Coaches Warm Up
Strength: 5x2 Turkish Getup Each Side
Build to a Heavy
Work Capacity
EMOM 24 Min
1. 20x Wall Ball (20/14)
2. 15x C2B
3. 10 Cal Assault Bike
L2
EMOM 24 Min
1. 15x Wall Ball (20/14)
2....
Coaches Warm up
Metcon
1. DU 4x40 unbroken
2. Interval AB 30/30 x8
3.5rds 10x Box Jump Over 60 sec rest
Strength:
Deadlift
5,3,2 +5/2.5kg
Work Capacity
L3
Buy In
1 Lap Run
1-10 GTOH (60/40)
10-1 Back Squat
Cash Out
1 Lap Run
L2
Buy In
1...
