20 Sep WOD 21st September 2018
HEAVY DAY Warm Up: Coaches Warm Up Strength: 5rm Back Squat OR Deadlift (if already tested on Monday) "Coaches Finisher" ...
WOD
19 Sep WOD 20th September 2018
Warm Up: Coaches Warm Up Skill: 15min EMOM 1 - 8 - 12 Pull Ups 2 - 8 - 12 Ring Dips 3 - 15/12 cal row Accessory Core 3 x :40sec Deadbugs :40 sec Arch Holds 15 x...
18 Sep WOD 19th September 2018
Warm Up: Coaches Warm Up Skill: HSPU and Bar MU Work Capacity: Gymnastics WOD 4RFT 20 x Alt Db snatches @ 22.5/15 10 x HSPU 5 x Bar MU...
17 Sep WOD 18th September 2018
TEAM TUESDAY Warm Up: Coaches warm up Partner WOD For Time 45 x Thrusters @ 45/30 800m run 35 x Thrusters @ 50/35 800m run 25 x Thrusters @ 55/40 800m run *split the thrusters and run together...
16 Sep WOD 17th September 2018
Warm Up: Coaches Warm Up Introducing the 20rep Squat Cycle Squat Therapy and prep Strength: 15 min build to a daily 5RM Back Squat "Coaches Finisher" ...
14 Sep WOD 15th September 2018
SATURDAY TEAM WOD Warm Up: Coaches warm Up Teams of 3 20 min AMRAP 10 x Cleans @ 60/40 20 x TTB 30 x Double KB Russian Swings @ 24/16 Max Cals on the bike -...
13 Sep WOD 14th September 2018
Warm Up: Coaches Warm Up Strength: 15 min Running Clock Building to a max TnG Power Snatch at the below rep count 10 rep 8 rep 6 rep "Coaches Finisher"...
12 Sep WOD 13th September 2018
Warm Up: Coaches Warm up Skill: 3 x Max Double Unders Barbell Cycling 4 x 6 x Push Jerk cycling Work Capacity: For Time 100 x Wallballs 50 x Pull Ups...
11 Sep WOD 12th September 2018
Warm Up: Coaches Warm Up Skill: Running Drills and Prep Work Capacity: Interval work 6 x 400m run 1: 1 Work - Rest...
10 Sep WOD 11th September 2018
TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD "The Don" 90 x D.L @ 50/35 90 x Box Jumps 90 x Russian KB Swings @ 24/16 90 x Knees 2 Elbows 90 x Sit Ups 90 x Pull...