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Warm Up: 400m+ Mobility 2rds 15x Pass Overs 5x Ring Scap Activation 15 sec HS Plank 10x FR High Elbows with PVC Strength: Push Press 2x8 add 2.5kg 3x10 Push Jerk @80% Work Capacity Competitor: AMRAP 10minutes of: 30 x Unbroken D.U...
Warm Up: 400m + Recovery 2rds 5x Banded Leg Raise each leg 10x Banded GM 5x PVC SLDL each side 15 sec HS Plank Strength: Hinge Patterning DL 2x8 add 5kg from last week 3x10 Clean Pull @70-80% of...
Warm Up: 400m + Mobility 2rds 10x Air Squat 10x Jump Squat 1 Length Box Bounding Strength: 4x Partner Banded Sprints- 60 secs rest between sprints Work Capacity: Competition: 5RFT 400m Run 12 x Thrusters (60/42.5) 6 x Bar Muscle Ups Performance: 5RFT 400m Run 12x...
400m + Mobility 3rds 10x Synchro Burpee 15x synchro Sit Up 200m run together. Partner WOD 5rds Each Partner A 60x DU/120x SU Partner B: Max Burpees Each Person does 5 Rds of each movement score is collective overall burpees...
Warm Up: 400m + Mobility 2rds 10xPass Overs 5x Ring Scap Activation 15 sec HS Plank FR High Elbows Strength: Push Press 2x8@ 10 RM 3x10 Push Jerk @80% Work Capacity: Competitors: 50 x TTB for time Performance: 40x TTB/L-Raise Fitness: 40x L-Raise/ Knee...
Warm Up: 400m + Mobility 2 rds 10x WallBall 10x Junp Squat 10x Twisting Wall Throws Strength: Catch Up Work Capacity: Run 5x400m 2 min rest Mobility: 5-10 mins foam rolling ...
Warm Up: 400m + Mobility 2rds 10x 6 Point Rocks 10x Goblet Squat 15 sec HS Plank Strength: Back Squat 2x8@ 10 RM 3x10 Box Squat @80% Competitors: 21 - 15 - 9 C2B Thrusters (42.5/30) Performance: 21-15-9 Pull Up Push Up Air Squat Fitness: 21-15-9 Bar Pull...
Warm Up: 400m + Mobility 2rds 10x Air Squat 10x Jump Squat 1 Length Box Broad Jump Strength: 15 Min to establish a Max Height Box Jump Work Capacity: Competitor: 8min AMRAP 6 x Squat Snatches (60/40) 6 x Burpee...
Warm Up: 400m + Mobility 2 rds 10x Banded Leg Raise 5x Banded GM each leg 5x PVC SLDL each leg Hinge Patterning 15 sec HS Plank Strength: DL 2x8@ 10 RM 3x10 Clean Pull @70-80% Work Capacity: Competition/ Performance 200x DU Every...
Warm Up: 2rds 100m partner carry, 10x syncro burpee, 10x syncro airsquat Mobility Partner Wod 2 Rds For time (break up as needed) 60x Box Jump 50x Jump Squats 40x Dips 60x Walking Lunge 50x Push Ups...