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Warm Up: Coaches Warm Up   Strength: 10 min EMOM 5 x Thrusters @ 50/35   Work Capacity: Every 3 mins x 5 1 x Lap Run 10 - 15 x Burpees (RX+ 15 + Burpees)...

TEAM TUESDAY Warm Up: Coaches Warm Up   Strength: 4 x 10 Heavy Russian KB Swings   Work Capacity: Partner WOD For Time Row in Meters 500/500 , 400/400 , 300/300 , 200/200 , 100/100 Whilst one member...

HEAVY DAY Warm Up: Coaches Warm Up   Strength: Every 2 mins Increasing reps 2/4/6/8/10 reps Back Squat @ 70%   Accessory Work: 12min EMOM ODD - 10 x DB Renegade Rows EVEN - 10 x DB Push...

TEAM WOD Warm Up: Coaches Warm Up In Teams of 3 - For Time 2km Row 50 x DB Thrusters @ 22.5/15 50 x KB Swings @ 24/16 100 x Burpees Over Rower 2km Row...

Warm Up: Coaches Warm Up   Skill: OHS Mobility + Prep   Work Capacity: Open 15.2 Every 3 mins for as long as possible complete From 0:00 - 3:00 2rounds 10 x OHS @ 42.5/30 10 x C2B From 3:00...

Warm Up: Coaches Warm Up   Skill: HSPU Skillz and Drillz   Work Capacity: 10RFT 6 x 25ft Shuttle sprints 6 x HSPU 6 x TTB  ...

HEAVY DAY Warm Up: Coaches Warm Up   Strength: Build to a daily Double Snatch - Not TnG   Work Capacity: For Time 21 x Snatches @ 30/20 OR 40/25 2 min rest 15 x Snatches @ 35/25...

TEAM TUESDAY Warm up: Coaches Warm Up   Teams Of 3 Part A - 12min Time Cap 90 x Burpees over the Rower max Distance on rower in remaining time REST 3 Mins Part B - 12 min...

Warm Up: Coaches Warm Up   Skill: 10 min EMOM ODD - 12 - 16 x Alt DB Snatches EVEN - 6 - 8 x Burpee Box Jump Overs   Work Capacity: 4RFT 50ft DB Lunges @...

TEAM WOD Warm Up: Coaches Warm Up In Teams of 4 30 x Sync Burpees 40 x Sync Body weight Lunges 50 x Sync Push Ups - Sync at top of Push Up 60 x Sync...