Group Warm Up: (10 min TC)
· 15/12 Cals
· 10 Spider Lunges
· 20 Sec Knee Hugs
· 10 Knees Side to Side
· 10 T- Press Ups
***Pulse Raiser***
AMRAP in 30 MINS:
25 Cals
15 KBS
25 Cals
15 Goblet Squats
RXD+ (28/20) – RXD (24/16) – SCALED+ (20/12) – SCALED (16/8)
Finisher: (10 mins)
· Cardio – 1 min on / 1 min off x 5 sets
· Strength – EMOM x 10 mins
1 Power Clean
1 Hang Power Clean
1 Push Press
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