Blog

Warm Up: Coaches Warm Up Work Capacity: 4RFT 16 x Thrusters @ 42.5/30 16 x Squat Cleans 16 x SDLHP 16 x Push Jerk ...

Warm Up: Coaches Warm Up Skill: Ring Muscle Ups Work Capacity: 25min EMOM 1 - 10 -12 x DB Snatches @ 22.5/15 2 - 1 - 5 x Ring MU 3...

TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD 2RFT 80 x KB Swings @ 24/16 80 x Box Jump Overs 80 x Push Press @ 40/30 80 x Sit Ups 80...

Heavy Day Warm Up: Coaches Warm Up Strength : Snatch 3 x 2 @ 60% 2 x 2 @ 70% 3 x 1 @ 85% Accessory: 3x 12 x Barbell Bent over rows ...

TEAM SATURDAY In Teams of 3 Running Clock 0 -8 mins AMRAP 50 x Sync Air Squats 40 x Sync Plate GTOH @ 20/15 30 x Sync Burpee to plate 8...

HEAVY DAY Warm Up: Coaches Warm Up Strength: Back Squat 4 x 7 reps - focus on 1 breath at the top and straight down avoid resting at top of...

Warm Up: Coaches Warm Up SKill: TTB Breakdown Work Capacity: 13min AMRAP 8 x TTB 30 x Dubs 50ft OH Walking Lunge @ 22.5/15 ...

Warm Up: Coaches Warm Up TEAM TUESDAY Partner WOD - "15/10/81" 25 min Time Cap Buy In: 15 x Bar MU 10 Rounds of "DT" 12 x D.L / 9...

Warm Up: Coaches Warm Up Work Capacity: 18 min Time Cap 40 - 30 - 20 - 10 Down Ups DB Hang Clean + Jerk @ 22.5/15 (switch arm every...