TEAM TUESDAY Warm Up: Coaches Warm Up Skill: D.U Practice Partner WOD - Split Reps but must run together 400m Run 50 x Burpees 400m Run 75 x Pull Ups 400m run 100 x A.S 400m run 150 x Sit Ups ...
Team WOD Saturday Warm Up: Coaches Warm Up Heavy Partner WOD 5RFT 20 x Back Squats @ 70/50 - from a rack 20 x DL @ 70/50 400m ODD!! object run (Split the reps however but you...
Warm Up: Coaches Warm Up Skill: D.U Practice Work Capacity: Clean + Jerk Warm Up + Prep then 10 RFT 1 x Clean + Jerk @ 80% 6 x Ring Dips ...
Warm Up: Coaches Warm Up Skill: Barbell Cycling 6min EMOM 6 x Hang Clean + Jerk @ RPE 5/6 Work Capacity: 15min Time cap 1 mile run AMRAP in remaining time 8 x TTB 8 x HC...
Warm Up: Coaches Warm Up Skill: D.U Practice Power Snatch Barbell Cycling Work Capacity: Sprint Work 21 - 15 - 9 Power Snatches @ 4030 Bar Facing Burpees REST 5 mins 21 - 15 - 9 Power Snatches @...
TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD - Time Cap 23mins 100 x KB Snatches @ 24/16 80 x DB Squats @ 22.5/15 60 x DB Push Press 40 x DB Hang Cleans 20 x...
HEAVY DAY Warm Up: Coaches Warm Up Strength: Deadlifts Build to a 3rm for the day - Dead stop no bounce Deadlift Accessory Work: 4x 5 x Chin Ups 30 x Band pull aparts 1min weighted...
TEAM WOD Warm Up: Coaches Warm Up Partner WOD For Time 80 x Box Jump Overs 70 x HPC @ 50/35 60 x Sync Bar facing burpees 70 x HPS @ 50/35 80 x Box Jump Overs...
Warm Up: Coaches Warm Up Skill: Power Clean Barbell Cycling Work Capacity: For Time Buy In: 800m Row 5 Rounds 20 x Box Jumps 10 x Power Cleans @ 60/40 5 x Bar MU Cash Out: 800m Run ...
Warm Up: Coaches Warm Up Skill: D.U practice - Pick a number and go for 4 sets unbroken at that number Work Capacity: 5x Every 5 mins 12 x Power Snatches @ 40/30 15 x...