07741 664856

 

Author: Red Morley Hewitt

09 Apr

Posted at 22:16h in WOD
0 Likes

Warm Up: Coaches Warm Up Pull Skill 1.4x 5 Pull Up 2.4x 8 Ring Row 3. 4x 10 DB Row 60 Sec rest Strength: 20 Rep Squats +2.5kg from last session Work Capacity L3 "Josh' 21-15-9 OHS (42.5/30) Pull Ups L2 "Josh' 21-15-9 OHS (35/25) Pull Ups L1 "Josh' 21-15-9 OHS (30/20) Ring...

06 Apr

Posted at 22:21h in WOD
0 Likes

Warm Up: Coaches Warm Up Squat Skill 1. 3x15 Box Step Up Each Leg 2. 3x 10 Each Way Banded Side Step 3. 3x 10 each way Cossack Squat Strength 20 Rep Squat 5RM- 20% Work Capacity L3 For Time SPRINT!!!! 15x...

05 Apr

Posted at 22:48h in WOD
0 Likes

Warm Up: Coaches Warm Up Pull Skill 1.4x 5 Pull Up 2.4x 8 Ring Row 3. 4x 10 DB Row Strength Deadlift 5,3,2 @10RM 16 Min EMOM 1. 10x Alt DB Snatch 2. 30 Sec AB/ Ski Erg Mobility Wall Adductor Stretch 2x...

04 Apr

Posted at 21:52h in WOD
0 Likes

Warm Up: Coaches Mobility Strength Back Squat, find 5RM L3 "40x Sit Up 18x C2B 100xDU 30x Sit Up 15x C2B 100x DU 20x Sit Up 12x C2B 100x DU" L2 "40x Sit Up 18x Pull Up 100xDU 30x Sit Up 15x Pull Up 100x DU 20x Sit Up 12x...

03 Apr

Posted at 22:16h in WOD
0 Likes

Coaches Warm Up Strength Press Complex: 1x Push Jerk, 1x Split Jerk. Build to a heavy Work Capacity L3 4RFT 6x Squat Cleans (65/45) 6x STOH L2 4RFT 6x Squat Cleans (52.5/35) 6x STOH L1 4RFT 6x Squat Cleans (40/27.5) 6x STOH Mobility 2 Min each...

03 Apr

Posted at 08:20h in WOD
0 Likes

Warm Up: Coaches Warm Up   Press Skill: 1. 4x10 Seated DB Press 2.4x8 Strict HSPU 3. 4x10 Deficit Push Up 60 Sec Rest   Work Capacity L3 20 Mins to Complete 100x Air Squat 80x Burpees 60x KB Swing (24/16) 40x V-Up 20x Bar...

30 Mar

Posted at 04:54h in WOD
0 Likes

Warm Up: Coaches Warm Up Strength :Deadlift Find 10RM Work Capacity L3 5RFT 10x Power Snatch (42.5/35) 30x Du L2 5RFT 10x Power Snatch (35/25) 30x Du L1 5RFT 10x Power Snatch (30/20) 60x SU Coach Led Mobility 2 Mins each leg calf drop stretch LAX soles of...

29 Mar

Posted at 00:01h in WOD
0 Likes

Coaches WarmUp Strength: 20 Rep Squat 10RM-20% Work Capacity: L3 Chipper 20 Min Time Cap 1 Lap Plate Carry (20/15) 100x Plate Lunge 80x Sit Up 60x Box Jump (24/20) 40x HSPU 20x TTB 10x MU L2 Chipper 20 Min Time Cap 1 Lap Plate Carry (15/10) 100x Plate...