Warm Up: 400m Run + Mobility
A - 3rds of Cindy
Skill: 5mins D.U/ T.U Practice
B - Catch Up Mon/Tue/wed
C - 15min AMRAP
10 x Russian KB Swings (32/24)
10 x Box Jumps (24/20)
10...
Warm Up: 400m Run + Mobility
A - 3rds 7 x KB Swings 10 x Leg Kicks 13 x Passovers
Skill: Strict HSPU
B - Deadlift 5,5,3,3,2,2,1,1
C - Open 11.5
20min AMRAP
5 x P.C (65/30)
10...
Warm Up: 400m Run + Mobility
A - 2rds 15 sec Goblet Squat Stretch 10 x Passovers 5 x Pull Ups
Skill: 5 mins D.U / T.U practice
B - Back Squats 5@60%,...
Warm Up: 400m Run + Mobility
A - Farmer Carries / People Carries
B - Partner WOD
20 min AMRAP - must high five before each movement
12 x Sit Ups (partner 1)
12 x...
Warm Up 400m Run + Specific Mobility targeting your EMOM
A - 40 Min EMOM
Min 1 - Monostructual (examples running/D.U/Rowing) - this should last 40sec
Min 2 - Gymnastics (examples HSPU/TTB/M.U/Pull Ups/C2B/Push...
Warm Up: Mobility
A - 3rds 2 x Shuttles 5 x TTB 10 x AS
Skill Practice Kipping Pull Ups OR Pistols
B - Catch Up Mon/Tue/Wed
C - Time Cap 15mins
BUY IN 90...
Warm Up: Mobility
A - 3rds 5 x Strict Pull Ups 10 x Push Ups
Skill - Muscle Up Progressions
B - Push Press 5,5,3,3,2,2,1,1
C - 4 rds Max Reps
1 min Max D.U
rest...
