Team Saturday Warm Up: Coaches Warm Up In Teams of 3 30min Running Clock 2km/1.5km Row then AMRAP 30 x Burpee Box Jump Overs 40 x Thrusters @ 45/30 50 x Sit Ups 60 x KB Swings @ 24/16 200m run...
HEAVY DAY Warm Up: Coaches Warm Up Hamstring Sit and Reach Test Strength: Deadlifts - Build to a heavy set for each rep count 8/6/4/2 Work Capacity: "Finisher" ...
Warm Up: Coaches Warm Up Testing Max Unbroken TTB Max Unbroken HSPU (Scaling Options in the FB Members Page) Work Capacity 4x Every 5 mins 400m run 21 x KB Swings @ 32/24 12 x C2B...
Warm Up: Coaches Warm Up OHS Testing - 2 mins empty bar hold at bottom Work Capacity: FT 240 x D.U 80 x Single Arm OH DB Lunge @ 22.5/15 (switch arms every 10 reps)...
Team Tuesday Warm Up: Coaches Warm Up Snatch Warm Up Partner WOD - you go i go FT 18 Rounds 3 x Squat Snatches @ 60/40 15 x Wallballs @ 20/14lbs...
Warm Up: Coaches Warm Up Squat Test 4 mins in squat no shoes both heels down the whole time Work Capacity: 14min AMRAP 5 x Hang Clean Thrusters @ 60/40 9 x Burpees Over Bar 13 x...
Coaches Warm Up Work Capacity AMRAP (with a Partner) in 30 minutes 8 Thrusters (155/105 lb) 12 C2B 11 Box Jumps (30/24 in)...
Coaches Warm Up Skill: Bar MU Mechanics and Scales Work Capacity 60 DU 30 Back Squat 70/50 20 Bar MU 30 Back Squat 70/50 60 DU...
Coaches Warm Up Barbell Cycling: HPC and STOH tekkers Work Capacity DT ...
Coaches Warm Up Skill Work: Pistols + mobility + Balance Work 4 x 12 Pistols (6 each leg) Work Capacity Strength In Depth Qualifier 1 20 min Time cap 30 x STOH @ 35/25 15 x burpees...