Group Warm Up:
Cardio 2 mins
Mobility
Squat Clean Practice
WOD’s:
“10 to 2” – For Time
10 – 8 – 6 – 4 – 2:
Ring Dips (Bench Dips x2)
Squat Cleans
RXD (80/55)
SCLD (55/37.5)
“DB High 5” – 5 RFT
5 DB Power Clean
5 DB Squats
5 DB Push Press
RXD (22.5/15)
SCLD (15/8)
“Plank It” – 6 min Plank
Every time you break / drop 500m Run
** If you can’t Run 500m Ski **
Group Cool Down: Stretches
Only two more weeks to go! 🎉 Well done for getting this far and making changes in how you look after your body. I know there have been a few times where many have felt they have ‘fallen off track’.
Front Squat Focussed Group Warm Up Part 1: 12 minute to establish 3RM Front Squat 5 mins Rest Part 2: 18 min AMRAP 6 Front Squats @ 60% of 3RM 8 Pull-ups 10 DB Benchpress 12 Straight Leg Sit-ups RX an
Group Warm Up: Coaches Pick WOD: Teams of 2 – For Time RXD Option: Must be completed as prescribed. Split Reps 100 WBS (9/6) 50 Cals 6 Rounds (YGIG Rounds) 3 Clean and Jerk (60/42.5) 9 Bar Facing Burp