Warm Up: Mobility + 3rds 5 x Leg Swings 10 x Box Jumps 15 x KBS(medium weight)
Skill: HSPU
Strength: Deficit Deadlifts 4" - 3,3,3,3,3,3
WOD: Time Cap 25 mins
Run 400m
20 x HSPU
Run...
Warm Up: Mobility + 3rds 200m Run 5 x Strict Pull Ups 7 x Push Ups 9 x sec HS Hold
Skill: Max Unbroken D.U or Triple Unders
Strength: Pause Front Squats...
Warm Up: Mobility + 400m Run
Skill: Team Tyre Flip
Strength: Plate Balance OH Lunge Walk
WOD: 12 Min
Buy In: 400m KB Carry Run
AMRAP of in remaining time:
15 x TTB
15 x KB Swings...
Warm Up: Mobility + 3rds 200m Run 5 x Plate GTOH 10 x M.C 15 x Hanging Knee Raises
Skill: Supine Ring Rows
Strength: OTM for 8mins 2 x Snatches @ 70%...
Warm Up: Mobility + 3rds 200m Run 7 x Push Ups 10 x WB 13 x Sit Ups
Strength/Skill: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: 21-15-9
Alternating KB Snatch (24/16)
Burpees
Alternating Pistols
...
Warm Up: Mobility + 2rds 200m Plate Carry 10 x Plate Burpees
Strength: Clean Complex 1 x Clean 1 x Hang Clean 1 x High Hang Clean
WOD: For Time
1000m Row
80 x...
LAST 2 WEEKS OF SKILL - THESE WEEKS WE WILL BE TESTING YOUR SKILLS WHEN YOU ARE FATIGUED AT THE END OF YOUR WOD!!!!!
Warm Up: Mobility + 3rds 200m Run...
Warm Up: 400m Run + Mobility
Skill: Muscle Up Or Bar Muscle Up Progressions
Strength: Complex 1 x Snatch Balance 1 x OHS
WOD: 21 - 15 - 9
Power Snatch (45/30)
Box...
Warm Up: 400m Run + Mobility
Skill/Strength: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: 10 RFT
5 x C2B
10 x Push Ups
15 x Sit Ups
3 x Shuttle Sprints
...
