Coaches WarmUp
Strength:
Press: 5@40%, 5@50%, 5@60%
Work Capacity
L3
10 Min AMRAP 10x Ring Dip, 40x DU
L2
Bar Dip/Box Dip feet on box, DU/ 80xSU
L1
Box Dip/ 80x SU
...
Coaches WarmUp
Strength: Round the World Plank, Plank to PU Hold, Tempo Back Ext, Prone Lat Pull Down (PVC and Band)
4rds: 30sec for plank each side (front/side/bridge/side) 10 reps of other movements
Work...
Coaches WarmUp
Strength: Bench Press
5x10 building through sets
Work Capacity
L3
12-9-6-3 Back Squat, Front Squat, OHS (60/40)
From the floor
L2
(40/30)
L1
(30/20)...
Coaches Warmup
Strength: Back Squat- Deload
5@40%, 5@50%, 5@60%
Work Capacity
Team Series Workout 8
Strength for the Week:
Monday: Squat
Tuesday: Long WOD
Wednesday: Accessory
Thursday: Press
Friday: Deadlift...
Coaches Warmup
Work Capacity
Team Series Workout 7
On a 20-minute clock, for max reps/Weight:
Partner 1:
0:00-2:00 Max Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Max Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Max...
Coaches Warm Up
Strength: Deadlift 5@75%, 3@85%, 1+@95%
Work Capacity
100x Air Squat
75xSit Up
50x Box Jump
25x Push Up
Scale Box Jump and Push Up as needed...
Coaches Warm Up
Long WOD:
L3
Buy in 100x DU
28-21-15-9
Power Snatch (50/35)
Sit Up
Cash out 400m Run
L2
Buy in 100x DU/200xSU
28-21-15-9
Power Snatch (35/25)
Sit Up
Cash out 400m Run
L1
Buy in...
