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Warm Up: Coaches Warm Up Squat Prep   Strength: 20 rep Squat Prog. Session 6 - Starting Weight + 15kg   Accessory Work: 4x 10 x Paralette Push Ups 5 - 8 x Strict Pull Ups 10 x...

14 October, 2018 /

Warm Up: Coaches Warm Up Squat Prep   Strength: 20 rep squat program Session 6. Starting Weight + 12.5kg IT'S GETTING SERIOUS NOW!!!!!   Accessory Work 10 Min EMOM - 10 x Heavy Russian Swings...

11 October, 2018 /

Warm Up: Coaches Warm Up   Skill: Ring Muscle Up Drills   Skill WOD 15min EMOM 1 - 3 - 5 Ring MU 2 - 12 x DB Thrusters @ 22.5/15 3 - 25ft HSW OR 50ft Bear...

10 October, 2018 /

Warm Up: Coaches Warm Up Mobility + body Maintenance   Work Capacity: 24 min EMOM 1 - :40 sec AB 2 - 10 x DB Box Step Ups 3 - 10 x ( 5each side) Off...

10 October, 2018 /

TEAM TUESDAY Warm Up: Coaches Warm Up   SKill: HSPU   Partner WOD - TEAM SERIES 2RFT 100 cal Row - switch every 25 cals 50 x HSPU...

08 October, 2018 /

Warm Up: Coaches Warm Up Squat Prep   Strength: 20 rep Squat Program Session 5 - starting weight plus 10kg   Accessory Work 3x 4 x Lengths Heavy Carries - Dballs/ Sandbags 8 x Stiff Leg Deadlifts 8 x...

07 October, 2018 /

TEAM WOD SATURDAY Warm Up: Coaches Warm Up Team of 3 For Time 3km Row 150 x burpees Over Rower 150 x Wallballs...

05 October, 2018 /

Warm Up: Coaches Warm Up Squat Prep   Strength: 20 rep Squat Program Session 4 - Starting weight Plus 7.5kg   Work Capacity: For Time 400m Run 30 x KB Swings @ 24/16 400m run 20 x DB Hang...

04 October, 2018 /

Warm Up: Coaches Warm Up   Work Capacity: Conditioning 24 min EMOM 1 - :40 sec Row 2 - :40 sec shuttles - width of Box 3 - :40sec Bike 4 - :40sec Double Unders  ...

03 October, 2018 /
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