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Warm Up: Coaches Warm Up Skill: Rope Climbs Work Capacity: 5rds 5 - 7 x Strict Pull Ups 20 x Db Alt Snatches @ 22.5/15 ...

27 November, 2019 /

Warm Up: Coaches Warm Up Strength: Deadlift Warm Up Work Capacity: 15min AMRAP 400m Run 15 x Body Weight Deadlifts ...

26 November, 2019 /

TEAM TUESDAY Partner WOD 70 x Pull Ups 100 x Wallballs @ 20/14 70 x Sync Tuck Ups 100 x KB Swings @ 24/16 70 x TTB *Every 2 mins 10 x Sync...

25 November, 2019 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: Building over each sets of movements Strict Press - 5 x 1 Push Press - 5 x 3 Push Jerk - 5...

24 November, 2019 /

TEAM SATURDAY In Teams of 3 - 30min Time Cap Part A - 0 - 22 min 200 Cal AB 100 x Burpees Over the Sandbag 100 x Dubs Each -...

22 November, 2019 /

HAM Friday Warm Up: Coaches Warm Up Work Capacity: 5RFT - 21min TimeCap 10 x Front Squats @ 60/40 5 x Bar MU / 5 x Jumping Bar MU 10...

21 November, 2019 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: 10x Every 2 mins 5 x TnG Power Cleans - building each rd for Max weight ...

20 November, 2019 /

Warm Up: Coaches Warm Up Shoulder Mobility + BPS + Thoracic Work Capacity: 15 min AMRAP - not for speed but for quality 10 x Push Press @ 25-50kg 10 x...

19 November, 2019 /

Warm Up: Coaches Warm Up Squat Therapy - Hip/ankle mobility Work Capacity: 5 Rds - for Quality (working in Pairs) 5 x Back Squats @ 60-70% 5 x Strict Pull Ups...

17 November, 2019 /
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