07741 664856
Warm Up: 1 Lap + Mobility Work Capacity: 30 Min Time Cap Competitor: 50 cal row 50x Box Jump (24/20) 50x Deadlift (70/50) 50x Air Squat 50x Deadlift 50x Box Jump 50 cal row Performance: 50 cal row 50x Box Jump (24/20) 50x Deadlift...
Warm Up: 1 Lap + Mobility Strength: 12 Min EMOM 3x Push Press @ 70% Work Capacity Competitor: 4RFT 10x Ring MU 10x Cleans (60/45) 10x STOH Performance: 4RFT 10x Ring MU Turnovers 10x Cleans (50/40) 10x STOH Fitness: 4RFT 8x Pull Ups +...
Warm Up: 1Lap + Mobility partner mobility Partner WOD 20 mins get as far as you can 1 lap together 10x GTOH ( you go I go as needed) 1 lap together 20x GTOH 1 lap together 30x GTOH...
Warm Up + Mobility Work Capacity: Open Prep Active Recovery: 20min steady Cardio If you are not doing the open then: 6x 500m Row, 1 min rest. Max effort 20 mins coach led Mobility...
Warm Up: 5 mins cardio (Row, Ski, Bike)+ Mobility Hamstring Mobility Strength: 12 Min EMOM 3 DL @65% Work Capacity Competitor 21-15-9 Pull Up Power Snatch (42.5/30) Performance 21-15-9 Pull Up Power Snatch (35/25) Fitness 21-15-9 Bar Pull Up/ Ring Row Power Snatch (30/20) ...
Warm Up: 1Lap + Mobility Skill: Kipping / Pull Up Practice Work Capacity Competitor: 4min AMRAP 10x Ring Dips 10x Pistols 2 Min rest Repeat Performance: 10x Ring/Bar Dips 10x foot behind ankle pistols 2 min rest repeat Fitness: 10x Bar/Box Dips 10x Scaled Pistols 2...
Warm Up: 1Lap + Mobility Bergener Warm Up (Snatch) Strength: 15 Min to establish a 3RM Snatch Work Capacity Competitor 3x GTOH (60/42.5) 3x TTB 6x GTOH 6 x TTB 9x GTOH 9x TTB ...
Warm Up: 1 Lap + Mobility Team WOD Teams of 4 Buy in 200 DU/400 SU 200 box jumps 200 wall balls 150 pull ups/jumping pull ups 150 kb swings , 100 ttb/hanging leg...
Warm up: 1000m row + Mobility 3 rds 10 Air Squat, 10 Push Up, 10x KB Swing Banded Stretching Work Capacity Competitor: 20 Min AMRAP 50x Box Jump Over (24/20) 40x KB Swing (32/24) 30x Goblet Squat 20x HSPU Performance: 20...
Warm Up: 1 Lap + Mobility 3rds 10x KB Swing 10x Air Squat Strength/Skill: Catch Up Work Capacity: 4rft 10x DB Snatch each arm alternating (choice of weight) 10x Air Squat...