Strength Session: On a 10:00 min clock 3 Hang Power Snatches for load WOD: 8 RFT 10 Hang Power Snatches 2 Legless Rope Climbs 200m Run

SKILLS SESSION: Ring Muscle Ups STRENGTH SESSION: 20m Sledge Push x 4 sets Max Effort Loading. Increase each set WOD: 4 rounds for reps...

SKILLS SESSION: Pike Shoulder Taps Handstand Holds Handstand Shoulder Taps Handstand Walks WOD: AMRAP in 20 mins 15 Double DB Front...

WOD: In a 9 min window complete   45 secs on / 45 secs off x 6 sets (2:15 rest between rounds – x 3)   ·       Deadlift ·       Hang...

WOD: 10 mins on / 2 mins rest x 3   Ski for max metres 2:30 / :30 rest | 2:00 / :30 rest | 1:30 / :30 rest | 1:00 / :30 rest | :30  ...

Strength Session: In a 15 min window As a team your score is both your top weight lifted added together. Power Clean: 1 rep WOD: 3 mins...

Skills Session: Handstands / Headstands against wall Headstand Wall Walk Handstand Wall Facing Handstand (Nose & Toes) Freestanding...

Skills Session: 5 x 5 reps on each progression Bar Muscle Ups Wall Walks WOD: For time   5 rounds: 12 Alternating Step Ups (24/20”) 6 Bar...

Max Effort:   Rx - 700m Row Masters - 600m Row Scaled - 550m Row WOD: 4 rounds for time 10 Deadlift (102.5/70) 30 WBS (9/6)

SKILLS SESSION: AMRAP 10: 10 Single Leg Toes to Bar :30 Single Arm Plank (Right) 10 Single Leg Toes to Bar :30 Single Arm Plank (Left)...

Strength Session: Bench Press 7 x 3 reps Lift Every 2:00 mins (Increase the load each set) WOD: For Time 500m – 750m – 1000m – 750m –...

Technical Session: Power Cleans & Push Press WOD: EMOMx30 ·       Max Cals ·       Max Power Cleans (42.5/30) ·       Rest ·       Max...

WOD: In Pairs: Switch at any point 5 min intervals x 8 sets Equipment needed: Slam Ball (25/20) Bumper Plate (20/15) Skipping Ropes

Skills Session: Dips Bench / Elevated / Box / Negative / Ring WOD: Every 4 mins x 5 3 Hang Power Cleans (80/55) 10 DB Step Ups 20”...

Wall Squat Challenge: 5 x 5 reps WOD: AMRAP in 20 mins 3 Burpee Box Jumps (24/20”) 5 Pull Ups 10 Press Ups 15 Air Squats 200m Run...

Strength Session: Technical Session into first working set: Push Press 8 x 3 reps (Increase the load each set but start with empty bar)...

Technical Session: Thrusters WOD: For Time 1000m Row 50 Thrusters (20/15) 30 Pull Ups Surprised Fitness: Its up to the coach

Technical Session: Snatch & OHS Breakdown WOD: AMRAP in 7 mins / 3 mins rest x 3 5 Burpees Over Bar 5 Power Snatches (42.5/30) 5 Hang...

Technical Session: SDHP Breakdown WOD: For Time 400m Row 21 SDHP (50/35) 400m Row 21 Squat Cleans 400m Row 21 Front Squats 400m Row 21...

Technical Session: KB Snatch Breakdown WOD: For Time - Split Reps 100 KB Snatches (20/12) 75 Cals 50 Box Jump Overs (24/20”) 25 DB S/A...