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Warm Up: Coaches Warm Up Workout: 'Sea Captain 2.0' 2 Rounds Min 1 - 3 = 15 x Plate Burpees @ 10/5 Min 3 - 5 = Max Distance on Rower/AB Min...

23 August, 2020 /

TEAM WOD SATURDAY Warm Up: Coaches Warm Up Partner WOD 150 x Wallballs 100 x Push Jerk @ 40/60 50 x Bar Facing Burpees Split reps between you only 1 person...

21 August, 2020 /

Warm Up: Coaches Warm Up Strength: 5 x Complex sets 1 x Clean Deadlift 1 x Clean + Jerk Workout: Benchmark "Grace" 30 x Clean + jerks @ 40/60 ...

20 August, 2020 /

Warm Up: Coaches Warm Up Skill: OH Squat Mechanics + Mobility Workout: For Time 21 - 15 - 9 Box Jumps Sit Ups DB OH Squat @ 22.5/15 Finisher 3x...

19 August, 2020 /

Warm Up: Coaches Warm Up Workout: 5 Rounds 500m Row / 25/35 Cal AB 25 x Russian KB Swings @ 24/16 400m Run Looking for consistent pacing on this one....

18 August, 2020 /

Warm Up: Coaches Warm Up Workout: 3 Rounds 40 x Dubs 10 x TTB :40sec Max Push Ups Rest 2 mins Between rounds REST 3 MINS 3 Rounds 10 x...

17 August, 2020 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: Back Squat 10 - 8 - 6 - 4 - 2 - Building over the sets Focusing on sound mechanics and full...

16 August, 2020 /

TEAM WOD SATURDAY Warm Up: Coaches Warm up Partner WOD 40 - 30 - 20 TTB DB Push Press @ 2x22.5 / 2 x 15 20 - 30 - 40...

14 August, 2020 /

Warm Up: Coaches Warm Up Workout: In an 8min window complete: 800m Run In remaining time max cals on AB or Rower The aim is to be consistent on your pacing...

13 August, 2020 /

Warm Up: Coaches Warm Up Workout: For Time 21 - 15 - 9 Deadlifts @ 60/40 Burpees Over Bar Straight Into 9 - 15 - 21 Back Squats @ 60/40 TTB ...

12 August, 2020 /
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