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Warm Up: Coaches Warm Up   Body Activation - Glutes / Scap rolls / Abs on   Strength: Accessory Hypertrophy Work 3 x 12 DB Pull Overs 3 x 12 Bent Over Rows 3 x 12 Bench...

02 October, 2018 /

TEAM TUESDAY Warm Up: Coaches Warm Up   Skill: Clean + Jerk Warm Up   Work Capacity: Partner WOD 16 Rounds ( 8 rounds each) 1 min on 1 min off - switch between each other 10 x...

01 October, 2018 /

Warm Up: Coaches Warm Up Squat Prep   Strength: Session 3 - 20 Rep Squat Program 1 x 20 @ starting weight Plus 5kg   Accessory Work 4x 8 x Back Rack reverse Lunges 4 - 6 x Pull...

30 September, 2018 /

TEAM SATURDAY Partner WOD 25 min AMRAP 1500m row while partner holds plate Overhead 100ft OH Plate Lunge - partner holds a plank 80 x DB Hang Clean + Jerk - partner hangs off bar...

28 September, 2018 /

Warm Up: Coaches Warm Up Squat Prep   Strength: Session 2 - 20 rep Squat program - Starting weight + 2.5kg 1 x 20 reps   Work Capacity: 21 - 15 - 9 Push Jerks @ 50/35 Pull...

27 September, 2018 /

Warm Up: Coaches Warm Up   Skill: OHS Mechanics + Position   Work Capacity: 15min AMRAP 8 x OHS @ 50/35 16 x TTB 30 x Unbroken D.U - miss and you start from 0 again...

26 September, 2018 /

Warm Up: Coaches Warm Up   Skill: TTB Kipping   Work Capacity: 24min EMOM 1 - :40sec rowing 2 - 8 - 10 x push Ups 3 - 8 - 10 x Bent Over Rows 4 - 10 x...

25 September, 2018 /

TEAM TUESDAY Warm Up: Coaches Warm Up   Skill/Strength: 5x 5 - 7 x Strict Pull Ups 5 - 7 x Strict HSPU   Work Capacity: Team Series 7mins Synchronised Bar Facing Burpees  ...

24 September, 2018 /

Warm Up: Coaches Warm Up Squat Prep and warm Up   Strength: Session 1 - 20 rep Squat Program!!! Mental Toughness!!!!   Accessory Work 3 x 10 x DB Bench Pull overs - focus on the lats 3...

23 September, 2018 /

TEAM SATURDAY Warm Up: Coaches Warm Up Partner WOD 20min AMRAP 400m Run - run together 60 cals Bike/Row/Ski - split the cals...

22 September, 2018 /
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