Warm Up: Coaches Warm Up Squat Prep Strength: 20 rep Squat Program. Session 10 - Starting Weight + 22.5kg Accessory Work - 4x 10 x DB Bench Pull Overs 10 x Bent Over rows 6 -...
Warm Up: Coaches warm Up Skill: 8mins of continuos flow not for time - Quality 5 x Strict Pull Ups 10 x Push Ups 15 x Sit Ups Work Capacity: 3RFT 400m run 12 x Single Arm Thrusters...
Warm Up: Coaches Warm Up Body Activation + Prep Metcon Madness 24min EMOM 1 - 5 x TTB + 5 x Burpees 2 - 15/12 cal row 3 - 14 x Alt DB Snatches @ 22.5/15 4...
Warm Up: Coaches Warm Up TEAM TUESDAY Partner WOD 18 Min AMRAP 18 x Sync Burpees 18 x Hang Clean + jerk @ 50/35 18 x Deadlifts @ 50/35...
Warm Up: Coaches Warm Up Squat Prep Strength: 20 rep Squat Program - Session 9 Starting weight + 20kg Accessory Work 4x 8 x Barbell Reverse Lunges 10 x DB Bent over flys 20 x Hollow Rocks...
TEAM WOD SATURDAY Warm Up: Coaches Warm Up Partner WOD - "Harper" 25 min AMRAP 15 x C2B 20 x Power Cleans @ 60/40 25 x Air Squats 400m Plate run @ 15/10 (Split the reps and run...
Warm Up: Coaches Warm Up Squat Prep Strength: 20 rep Squat Program Session 7. Starting weight + 17.5kg Accessory Work: 4x 8 - 10 Bench Press SS 8 - 10 Barbell Bent Over Rows...
Warm Up: Coaches Warm Up Skill: Thrusters + Prep Work Capacity: "FRAN" 21 - 15 - 9 Thrusters @ 42.5/30 Pull Ups...
Warm Up: Coaches Warm Up Body prep + Activation Work Capacity: 24min Metcon EMOM 1 - 15/12 Cal Row 2 - 14/12 x Burpees 3 - 12/ 10 Cal AB 4 - :30 sec Shuttles -...
TEAM TUESDAY Warm Up: Coaches Warm Up In Teams Of 4 (25min Time cap) 1500m row 60 x D.L @ 80/50 400m run - run together 90 x Box Jumps 400m run 120 x KB Swings @ 24/16 400m...