Group Warm Up: 2 Rounds
10 Cals
10 Hang Clean & Press (Empty Bar)
10 Down & Ups
5/5 World Greatest Stretch
GTOH Technique Work
WOD: AMRAP in 30 mins
500m Row
10 GTOH
10 Burpees Over Bar
500m Ski
10 GTOH
10 Burpees Over Bar
1000m Bike
10 GTOH
10 Burpees Over Bar
500m Run
10 GTOH
10 Burpees Over Bar
RXD+ (60/42.5)
RXD (50/35)
SCALED+ (40/30)
SCALED (30/25)
Group Cool Down:
5 mins cardio
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