HEAVY DAY Warm Up: Coaches Warm Up Skill: Thruster Breakdown Strength: Thrusters from a rack Build to daily max of the following working sets 8 / 6/ 4 / 2 3min rest between sets "Finisher" ...
TEAM TUESDAY Warm Up: Coaches Warm Up Skill: Barbell Cycling Warm Up Partner WOD - Split reps however For Time 6rds 12 x Deadlifts @ 60/40 9 x Hang Power Clean 6 x STOH straight into 6rds 12 x SDLHP @...
Warm Up: Coaches Warm Up Skill: D.U Practice Work Capacity: For Time 10 x Pull Ups 10 x DB Hang Cleans @ 22/5/15 15 x Pull Ups 15 x DB Hang Cleans 20 x Pull ups 20 x...
Warm Up: Coaches Warm Up Skill: Ring MU Breakdown then Snatch Warm Up Work Capacity: Benchmark "Amanda" 9 - 7 - 5 Ring MU Snatches @ 60/40...
Warm Up: Coaches Warm Up Skill: 5 mins D.U Practice then Bar MU Breakdown - scaling and technique Work Capacity: 12 min AMRAP 10 x D.L @ 100/60 8 x Bar Facing Burpees 6 x Bar MU ...
Warm Up: Coaches Warm Up Skill: 5 mins D.U/T.U Practice Work Capacity: Interval Work Focusing on consistent numbers for each movement through 4 rounds 4 Rounds :40sec Work - :20 sec Rest 1 - HSPU 2 -...
TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD 4km Row FT Every 3 mins 10 x Sync Thrusters @ 50/35 The workout starts with 10 x sync thrusters ...
HEAVY DAY Warm Up: Coaches Warm Up Strength: 15min to build to a daily max complex 1 x Power Clean 1 x Front Squat 1 x Split jerk then 3x 5 x TnG of complex @ 60% (replace...
TEAM WOD SATURDAY Warm Up: Coaches Warm Up In Teams Of 3 Running Clock 0 - 8 min Max cal AB 8 - 11 min Max PP @ 50/35 11 - 15min Max Sync Burpees 15 -...
Warm Up: Coaches Warm Up Skill: 4x 8 x TnG Power Snatches - Barbell Cycling - same rules apply as Monday RPE 5/6 Work Capacity: For time "Isabel" 30 x Snatches FT @ 60/40...