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400m + Mobility 2rds 10x wall ball 10x jump squat 2x length of box broad jump Testing Test 1 RM Power Clean Test 3 Cone Drill Work Capacity Competition: 15 Min AMRAP 10x Power Clean (70/50) 10x TTB Performance: 15 Min AMRAP 10x Power Clean...
Warm Up: 400+Mobility 2 rds 10x WallBall 10x BallSlam 10x Twisting Wall Throws Strength: Catch Up Day 10RM Bk Squat, Push Press or DL Work Capacity: 2rds 6x50m sprint. 30 secs rest between sprints, 2 min rest between rounds. Mobility: Foam...
Warm Up: 400m+Mobility 2rds 10x Banded Leg Raise 10x Banded GM 5x PVC SLDL Hinge Patterning HS Plank Testing: Max Height Jump 15mins to establish 10RM DL Work Capacity Competition/Performance: 8 mins, 10x KB swings every 30 seconds (24/16) Fitness: 8 mins, 10x KB...
Warm Up+ Mobility. 2 Rds 10x Pass Overs 5x Ring Scap Activation 15 sec HS Plank FR High Elbows Test: 15 mins to establish 10 RM Push Press Work Capacity: Competition+ Performance: "For Time 10-1 Burpees 20-2 Hollow Rocks" Fitness: "For Time 10-1 Burpees 20-2 Hollow Rocks (scaled as needed)"...
Warm Up: 400m+Mobility 6 Point Rocks Goblet Squat Partner Hip Flexor Act HS Plank Testing Max Broad Jump 10RM Back Squat Mobility: Calf, Quad and Glute Foam Roll 60 secs each side...
Warm Up: 400+Mobility TTB Testing: 2x Attempts at max reps of either: TTB, L Raise, Knee Raise. Work Capacity: Competitor: Tabata: Thrusters (42.5/35) TTB Performance: Front Squats (40/30) TTB Fitness: Front Squats (30/20) L-Raise/Knee Raise Coaches Notes: Tabata sets to finish the week....
400m + mobility Rowing Prep Crew Row 4x 5 min row- 3 min rest between intervals. Holding 24 Strokes per Minute 1) Set base pace 2) -2 sec 3) -2 sec 4) -2 sec...
400m + Mobility Pistols: Retest what level of pistol squat you can do Work Capacity Competitors: Weakness Wednesday 20 min EMOM ODD - 8 - 10 Pull Ups EVEN - 10 x Pistols Performance and Fitness: Weakness Wednesday 20 min...
Warm Up: 400m+Mobility Handstands: Test max Handstand hold. Against wall or freestanding Strength: Bench Press 5x5, building to a heavy 5. Coaches Notes: Bring your A game time to lift heavy!! Bench Day!!!...
Warm Up: 5 mins DU practice + mobility WOD Prep Competitor 800m Run 12 x Ring MU 800m Run 30 x OHS (50/30) 800m Run 12 x Ring Muscle Ups Performance 800m Run 30x Snatches (42.5/35) 800m Run 30x OHS 800m Run 30x Thrusters Fitness 600m Run 30x...