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HEAVY DAY   Warm Up: Coaches Warm Up   Strength: 5rm Back Squat OR Deadlift (if already tested on Monday)   "Coaches Finisher"  ...

20 September, 2018 /

Warm Up: Coaches Warm Up   Skill: 15min EMOM 1 - 8 - 12 Pull Ups 2 - 8 - 12 Ring Dips 3 - 15/12 cal row   Accessory Core 3 x :40sec Deadbugs :40 sec Arch Holds 15 x...

19 September, 2018 /

Warm Up: Coaches Warm Up   Skill: HSPU and Bar MU   Work Capacity: Gymnastics WOD 4RFT 20 x Alt Db snatches @ 22.5/15 10 x HSPU 5 x Bar MU...

18 September, 2018 /

TEAM TUESDAY Warm Up: Coaches warm up Partner WOD For Time 45 x Thrusters @ 45/30 800m run 35 x Thrusters @ 50/35 800m run 25 x Thrusters @ 55/40 800m run *split the thrusters and run together...

17 September, 2018 /

Warm Up: Coaches Warm Up   Introducing the 20rep Squat Cycle Squat Therapy and prep   Strength: 15 min build to a daily 5RM Back Squat   "Coaches Finisher"  ...

16 September, 2018 /

SATURDAY TEAM WOD Warm Up: Coaches warm Up Teams of 3 20 min AMRAP 10 x Cleans @ 60/40 20 x TTB 30 x Double KB Russian Swings @ 24/16 Max Cals on the bike -...

14 September, 2018 /

Warm Up: Coaches Warm Up   Strength: 15 min Running Clock Building to a max TnG Power Snatch at the below rep count 10 rep 8 rep 6 rep   "Coaches Finisher"...

13 September, 2018 /

Warm Up: Coaches Warm up   Skill: 3 x Max Double Unders   Barbell Cycling 4 x 6 x Push Jerk cycling   Work Capacity: For Time 100 x Wallballs 50 x Pull Ups...

12 September, 2018 /

Warm Up: Coaches Warm Up   Skill: Running Drills and Prep   Work Capacity: Interval work 6 x 400m run 1: 1 Work - Rest...

11 September, 2018 /

TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD "The Don" 90 x D.L @ 50/35 90 x Box Jumps 90 x Russian KB Swings @ 24/16 90 x Knees 2 Elbows 90 x Sit Ups 90 x Pull...

10 September, 2018 /
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