Coaches Warm Up
Strength: Strict Press- 15 mins to build to a 10 RM
L3
AMRAP 16 Mins
5 Burpee
5HSPU
100m run
L2
AMRAP 16 Mins
5 Burpee
5HSPU (3 mat and plates stacked)
...
Warm Up: Coach Led Warm Up
Skill/Strength: WOD
Work Capacity: Get as far a possible
Min 1 - 5 cal Row
Min 2 - 5 x Power Snatches @ 35/25
Min 3 - 6 cal...
Coaches Warm Up
Team WOD - Duo - For Time:
A. "Chipper"
50 Wall Ball Shots 20/14 lbs
40 Toes to Bar
30 Box Jumps 24/20 inch
20 Single Arm Kettlebell Push Press 24/16 kg (left...
Warm Up: Coach Led Warm Up
Skill/ Strength: Deadlift – 5 x 2 (no bounce)
Work Capacity:
15min AMRAP
15 x V- Ups
15 x Russian Swings (32/24)
15 x Air Squats
200m Run...
oaches Warm Up
Hang Squat clean
6×3
build to a heavy 3
WOD
L3
10-1
DL (120/85)
HSPU
L2
“10-1
DL (100/70)
HSPU (flat or mat assisted)
L1
10-1
DL (70/55)
Box HSPU/ PushUps...
Coaches Warm Up
Core Work:
4rds each in Partners
60 sec straight arm plank
1 length of box slow crawl with PVC pipe
WOD
20 Min Partner AMRAP
200 Plate Carry 25/20 (change as needed)
40 Power Snatch...
