Warm Up A: Mobility + 400m Run + 3rds 7 x TTB 14 x M.C 21 x D.U
Warm Up B: Rope Climbs
Strength: Muscle Up Progressions
WOD: 10min AMRAP
10m Handstand Walk OR 30...
Warm Up A: Mobility (Squat Therapy + Overhead Specifics)
Warm Up B: Snatch Warm Up
Strength: Hang Snatch 1 rm
WOD: 3RFT
6 x Thrusters (70/50)
12 x Pull-ups
24 x Push Ups
...
CATCH UP THURSDAY!!!!!
Warm Up: Mobility + 3rds 4 x Shuttles 8 x Dips 16 x D.U
Strength: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: FT:
50 x Swings (24/16)
30 x Push Press (55/35)
100m Plate...
STRENGTH PHASE - Olympic Lifting Focus!!!!
Warm Up A: Mobility + 3rds 200m Run 5 x Pull Ups 7 x Box Jumps 9 x Good Mornings
Warm Up B: Empty Bar Clean...
Warm Up: Mobility + 3rds 200m Run 1 x Rope Climbs 5 x Push Ups
Skill: H.S Walk
Strength: Floor Press 5 x 3
WOD: 12min AMRAP
4 x HSPU
8 x Power Snatches (45/30)
12...
Warm Up: 400m Run + Mobility
Skill: Max Unbroken M.U/C2B Or Pull Ups
Strength: Snatch Complex 1 x High Pull 1 x Hang Snatch 1 x OHS
WOD: "Isabel" - FT
30 x Snatches...
Warm Up: Mobility + 3rds 200m Run 7 x Pull Ups 7 x HSPU 7 x Sit Ups
Strength/Skil: Extra Mobility OR catch Up Mon/Tue/Wed
WOD: FT
25-20-15-10-5
Swing (24/16)
5-10-15-20-25
Wall Balls (20/14)
...
Warm Up: Mobility + 2rds 200m Run 7 x Ring Dips 14 x D.U
Skill: Tyre Flip Relay
Strength: 1 RM Clean
WOD: 5rds
In 2 mins complete
200m Run
6 x Hang Squat Cleans (80/50)
With...
