Coaches WarmUp Hero WOD: Daniel 30 Min Time Cap 50 Pull Up 400m Run 21 Thruster (42.5/35) 800m Run 21 Thruster (42.5/35) 400m Run 50 Pull Up Scale Pull Up and Thruster weight as needed. Thrusters we are looking for sets...
Coaches Warm Up Strength: Press Working off a 1 RM based off your squat numbers from last week (see table on noticeboard for numbers) Formula for working out 1RM: Weight × Reps × .0333...
Coaches Warm Up Back Squat: Working off a 1 RM based off your squat numbers from last week (see table on noticeboard for numbers) Formula for working out 1RM: Weight × Reps ×...
Coaches Warm Up Team WOD, teams of 3 Part A 12 mins to build to a 1RM snatch 5 mins rest Part B 18 min AMRAP 50 partner Wall Ball 50 relay Burpee box jump over (person 1...
Coaches Warm Up 18 Min to find a 5RM Deadlift. Perform 1 set every 3 minutes. WOD L3 10 min ladder increasing by 1 rep a round power snatch OHS WORKOUT WEIGHT IS 60% 1RM OR 6/10...
Coaches Warm Up 7RFT 400m Plate Carry (20/15) 24 plate lunges (12 each leg)...
Coaches Warm Up Strength: 15 Mins to establish a 5RM Press WOD 24 Min EMOM 1) 10 Push Ups 2) 15 Wall Balls 3) 20 KB Swings (medium weight)...
Coaches Warm Up Accessory Work: Superset Bench/ Dumbell Bent over Row 3x10 WOD L3 21-15-9 GTOH (70/55) Pull Ups 30 DU after each round L2 21-15-9 GTOH (55/40) Pull Ups 30 DU after each round L1 21-15-9 GTOH (40/30) Pull Ups/Ring Row 50 SU after each round...
Coaches Warm Up Strength: Test 5RM Back Squat 15 mins to establish 5 RM Work Capacity 100x Burpees for time Scaled Option 80 Burpees for time Week's Strength: Monday 5RM Back Squat Tuesday Accessory Wrdnesday 5RM Press Thursday Long...
Coaches Warm Up Work Capacity Team of 4 (2 can work at a time) 125 plate burpees (chest to plate and bring plate overhead) 400m run (all 4) 125 wallballs (20/14) 300m run 125 G2OH (40/30) 200m run 125...