AMRAP in 20 mins ***Intended Stimulus *** Should be completing 6 – 8 rounds. The Push Press should be a challenging weight but manage to...

WOD Practice Coach Led ·       10 Walking Lunges ·       5 Mid-Thigh Shrugs ·       5 Mid-Thigh High Pulls ·       5 Mid-Thigh Muscle...

Running Intervals for Time (28 min TC) ***Intended Stimulus *** Don’t pace the runs, run each distance as hard as you would in a workout....

AFAP in 9 mins ***Intended Stimulus *** Should be progressing into the round of 14 Keep moving throughout workout Split reps up into...

Strength 1 – Squat Cleans 4 x 3 reps @ 70 – 80% 3 x 2 reps @ 80 – 90% 2 x 1 rep @ 90%+ 5 RFT (12 min TC – Workout should be fast &...

5 RFT / 30 min AMRAP ***Intended Stimulus *** 3:00 – 4:00 mins per round especially on the first 2-3 round. Reps should be split into 1 -...

For Time Rx: 60/42.5 Scaled: 42.5/30 500m 5 Rounds of “The Chiefs” 400m 4 Rounds of “The Chiefs” 300m 3 Rounds of “The Chiefs” 200m 2...

Warm Up: Coaches Pick 15 mins to Establish 3 Rep Max Deadlift For Time Rx: 102.5 / 80 – 80 / 55 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 –...

Warm Up: AMRAP in 5 mins ·       8 / 6 Cals ·       5 Snatch Grip Shrugs ·       5 Snatch Grip High Pulls ·       5 Muscle Snatches...

Warm Up: Coaches Pick For Time (30 min TC) Rx: (22.5/15 – 9/6) 60 Double Unders 8 Rounds: 8 WBS - 6 Alt DB Snatches - 4 Burpees 60 Double...

Wednesday Week | Wednesday 10/4/24 Warm Up: AMRAP in 5 mins ·       250/200m Row ·       10 Box Steps ·       10 Shoulder Press 5 RFT Rx:...

Warm Up: 10 Cals 10 Good Mornings with Press 10 Snatches 10 Push Press For Time Rx: (24/16 – 22.5/15) 400m 30 – 20 – 10 reps: KBS &...

Warm Up: Own Individual Warm Up Every 4 mins x 4 Rx: (22.5/15)  Scaled: (15/10) 200m Run / 250m Row / 500m Bike 20 S/A DB Hang Clean &...

Warm Up: Coach Led For Time: 500m – 750m – 1000m – 750m – 500m 21 - 18 – 15 – 12 – 9 DB Bench Press 9 – 12 – 15 – 18 – 21 MB Sit Ups...

Warm Up: Coaches Pick For Time: 1000m 10 SDHP 10 Burpees Over Bar 800m 10 SDHP 10 Burpees Over Bar 600m 10 SDHP 10 Burpees Over Bar 400m...

Warm Up: Coaches Pick For Time Rx: (22.5/15) 50 DB Deadlift 50 Burpees Over DB (Alt Every Rep) 50 DB Swinging Snatches 50 HR DB Press Ups...

Warm Up: ·       500m ·       20 Calf Raises ·       10 Shoulder Press ·       10 OHS ·       10 Long Jumps AMRAP in 20 mins Rx: 20 Step...

Warm Up: Coaches Pick 5 RFT Rx: 30 Lunges 30 Du’s 20 Butterfly Sit Ups 20 KBS (28/20) 10 Alt DB Snatches (22.5/15) 10 HSPU Scaled: 30...

Warm Up: EMOMx6 ·       6 – 12 Cals ·       20 Glute Bridges ·       5 Inchworms Coach Led Power Clean Practice Warm Up Sets: 10 – 8 – 6...

Warm Up: ·       500m Row ·       10 Hip 90 Openers ·       10 Over and Under PVC Pipes ·       10 S/A Banded Pull Downs ·       10 S/A...