Blog

Warm Up: Coaches Warm Up Squat Prep and warm Up   Strength: Session 1 - 20 rep Squat Program!!! Mental Toughness!!!!   Accessory Work 3 x 10 x DB Bench Pull overs - focus on the lats 3...

TEAM SATURDAY Warm Up: Coaches Warm Up Partner WOD 20min AMRAP 400m Run - run together 60 cals Bike/Row/Ski - split the cals...

HEAVY DAY   Warm Up: Coaches Warm Up   Strength: 5rm Back Squat OR Deadlift (if already tested on Monday)   "Coaches Finisher"  ...

Warm Up: Coaches Warm Up   Skill: 15min EMOM 1 - 8 - 12 Pull Ups 2 - 8 - 12 Ring Dips 3 - 15/12 cal row   Accessory Core 3 x :40sec Deadbugs :40 sec Arch Holds 15 x...

Warm Up: Coaches Warm Up   Skill: HSPU and Bar MU   Work Capacity: Gymnastics WOD 4RFT 20 x Alt Db snatches @ 22.5/15 10 x HSPU 5 x Bar MU...

TEAM TUESDAY Warm Up: Coaches warm up Partner WOD For Time 45 x Thrusters @ 45/30 800m run 35 x Thrusters @ 50/35 800m run 25 x Thrusters @ 55/40 800m run *split the thrusters and run together...

Warm Up: Coaches Warm Up   Introducing the 20rep Squat Cycle Squat Therapy and prep   Strength: 15 min build to a daily 5RM Back Squat   "Coaches Finisher"  ...

SATURDAY TEAM WOD Warm Up: Coaches warm Up Teams of 3 20 min AMRAP 10 x Cleans @ 60/40 20 x TTB 30 x Double KB Russian Swings @ 24/16 Max Cals on the bike -...

Warm Up: Coaches Warm Up   Strength: 15 min Running Clock Building to a max TnG Power Snatch at the below rep count 10 rep 8 rep 6 rep   "Coaches Finisher"...

Warm Up: Coaches Warm up   Skill: 3 x Max Double Unders   Barbell Cycling 4 x 6 x Push Jerk cycling   Work Capacity: For Time 100 x Wallballs 50 x Pull Ups...