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DELOAD WEEK Warm Up: Coaches Warm Up   Class Rope Climb Challenge 6 mins Per class to get as many Rope climbs as possible 1 x Rope climb = 1 Point 1 x Legless Rope climb...

DELOAD WEEK Warm Up: Coaches Warm Up   Skill: 4x :20sec L-Sit Hold 8 - 10 x Kipping TTB   Work Capacity: 6 x 3 x Cleans @ 60-70% (low % work for technique and movement practice)...

DELOAD WEEK Warm Up: Coaches Warm Up   Skill: 4x :30sec HS + 8 x Push Ups :40 sec Hollow Hold   Work Capacity 18 min EMOM 1 - :40 sec AB 2 - 40 sec Row 3 - :40sec Burpees ...

Warm Up: Coaches Warm Up Team WOD Saturday SID Partner WOD 20min Time cap 42 x D.L @100/65 42 x TTB 1000m Row 30 x D.L 30 x TTB 750m Row 18 x D.L 18 x TTB 500m Row...

Warm Up: Coaches Warm Up   Skill: 3x 6 - 8 strict Box HSPU - scale up and use a DB deficit 3 x wallwalks   Work Capacity: 4RFT 400m run 25 x DB Thrusters @ 22.5/15...

Warm Up: Coaches Warm Up Skill: 3x :45 sec HS Hold :45sec Hollow Hold   Work Capacity: 16min AMRAP 40 x D.U 25ft One arm OH Lunge Walk @ 22.5/15 30 x DB Snatches @ 22.5/15 25ft One arm OH...

Warm Up: Coaches Warm Up Skill: 3x 20 sec L- Sit Hold 6 - 8 TTB   Work Capacity 5x Every 4 mins 12 x Power Snatches (40/30) 15 x Box Jump Overs 18 x D.L (40/30) 21 x D.U Sprint then...

Warm Up: Coaches Warm Up TEAM TUESDAY In Teams of 3 For Time 1500m Row 100 x HSPU 100 x TTB 100 x STOH (50/35) 100 x Box Jumps 100 x Sit Ups 100 x D.U...

Warm Up: Coaches Warm Up Skill: 3x 6 - 8 Strict Box HSPU 4 x Wallwalks   Work Capacity: Sprint Work 40/30 cal AB 10 x GTOH @ 70/50 12 x Bar MU / 30 x Pull Ups  ...

Warm Up: Coaches Warm up Team WOD Saturday In Teams of 3 30 min Running Clock 2 mile run as a group - cumulative times added together for score 1 then in the remaining time...