Blog

Warm Up: Coach's Warm Up Partner WOD Part 1 - For Time Partner A - 2000m Row Partner B - 100/80 Cal Row Part 2 - For Time 60 x...

Warm Up: Coach's Warm Up Strength: Clean + Jerk - working on mechanics and building weight slowing. Squat Clean and either Push Jerk or Split jerk Workout: For Time 30...

Warm Up: Coach's Warm Up Skill: Toes 2 Bar breakdown Workout: For Time 27 - 21 - 15 - 9 Single Arm DB Thrusters @ 22.5/15 DB Box Step Ups Alt...

Warm Up: Coach's Warm Up Skill: Overhead Squats - Mechanics and Positioning Workout: 16 min AMRAP 20/17 Cal Row / 14/10 Cal AB 15 x OHS @ 42.5/30 10 x Bar...

Warm Up: Coach's Warm Up Strength: Back Squat Reps 7/7/5/5/3/3 Building over the sets. Back under some weight! Accessory Work: 4 x 10 x Plate OH Lunges 10 x Pistols 5/5 1 min Plank...

Warm Up: Coach's Warm Up Skill: Kipping Pull Ups / Intro of Butterfly Pull Ups Workout: 4 RFT 500m Row / 25/20 Cal AB 15 x Thrusters @ 42.5/30 12 x...

TEAM WOD SATURDAY Partner WOD 40 - 30 - 20 Pull Ups Sync DB Snatches @ 22.5/15 20 - 30 - 40 Sync Box Step Ups @ 22.5/15 TTB ...

Warm Up: Coach's Warm Up Long Conditioning - steady pace throughout 5 Rounds - 40 min Time Cap 20 x Full Swings @ 24/16 20 x Goblet Squats @ 24/16 400m...

Warm Up: Coach's Warm Up Strength: Every 2 mins x 10 2 x Power Clean + Jerks 5 - 8 x TTB Building over the sets with goo mechanics not...

Monday 2nd December 2020 Warm Up: Coach's Warm Up Skill: Double Unders Workout - 20 min Time Cap 'Annie' 50 - 40 - 30 - 20 - 10 Double Unders Sit Ups Straight...