Group Warm Up: (2 rounds)
· 15/12 Cals
· 10 Good Mornings
· 10 Side Lunges
· 10 Squats
· 10 Box Press Ups
· 10 Box Steps
· 10 Back Extensions
Strength Work: Deadlift (20 mins)
· Build to 3 rep max
WOD: EMOM x 20 MINS
Bike: Row / Ski
1. 60 – 65 RPM 1. 20 – 25 SPM
2. 65 – 70 RPM 2. 25 – 30 SPM
3. 70 – 75 RPM 3. 30 – 35 SPM
4. 75 – 80 RPM 4. 35 – 40 SPM
Group Cool Down: Stretches
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca