Monday 15th October Warm Up: Assault Bike 400m then 3 Rounds: 5 Barbell hang power cleans 5 Barbell push jerks 10 Shoulder taps Mobility: WOD: 5 Rounds For Total Weight Moved Every 3 minutes 18/14 Burpees 12 Deadlift 3 Clean and Jerk *Rest remainder of 3 minutes *No prescribed weight Score= Total weight moved of…
Monday 8th October Warm Up: 3 mins DU practice then 3 Rounds: 30 Single unders 7 Hang squat cleans 10 Jumping pull ups Mobility: Strength: Step Back Lunges 5×8 @60% of 1rm Front Squat 000,230,500,730,1000 Coaches Intent: Today’s strength work is an accessory front squat session. We are looking at building the posterior chain. Members…
Monday 1st October Warm Up: 3 Rounds: 10 Air squats 10 KB Snatch 5 R+L 10 KB windmill (5 R+L) Mobility: Weightlifting: Snatch 8×1 @80% of 1rm 1= 1 Snatch + 2 Overhead Squats 000,130,300,430,600,730,900, 1030 Coaches intent: We are kicking off the month of October with a snatch complex. We will complete 8 rounds…
Monday 24th September Warm Up: 3 mins DU practice then 3 Rounds: 30 Single unders 10 Air squats 8 Russian KB swings Mobility: WOD: 16 Min AMRAP Tabata Clock: :20/:10 x 4 Full Tabatas 16 Air Squats 12 Kb Swings B: 16/12 G: 24/16 R: 32/20 34 Double Unders – Scale to 68 single unders…
Monday 17th September Warm Up: 3 Mins DU practice Then 3 Rounds: 8 HPC 8 Front squats 20 Lateral barbell hops Mobility: Strength: Front Squat 5×3 @75% of 1rm 3×7 @65% of 1rm 000,200,400,600,800,1000,1200, 1400 Coaches Intent: Today’s strength work is continuing with our front squat cycle. Members today have 5 strength building sets followed…
Monday 10th September Warm Up: 3 Rounds: 10 Barbell Front Squats 7 Barbell Push Press 4 Barbell Thrusters 3 HR Burpees Mobility: Strength: Front Squats 7 x 2 @ 85% 1RM Front Squat Sets every 2:00 Coaches Intent: Today is our final front squat session as the minor cycle. This will become our major cycle…
Monday 3rd September Warm Up: 3 Rounds: 5 Broad Jumps 5 Hang Power Cleans 5 Push Jerks 5 Extended Lever Kips Mobility: Gymnastics: Strict HSPU 4 x 1 Min Max Effort Strict HSPU *Score is total accumulated reps Sets every 3:00 Coaches Intent: Today’s strength component is working on the strict HSPU. Members have 1…
Monday 27th August Warm Up: Row 400m 3 Rounds: 5 Burpees 6 TTB 8 Hang DB Clean and Jerk Mobility: Gymnastics: Pull Up 7 x 3 Weighted Pull Ups Superset with 3 DBL DB Pendlay rows *Score Total weight moved Sets every 1:30 Coaches Intent: Member’s strength work today is focusing on the pull component…
Monday 20th August Warm Up: 500m run 3 Rounds: 5 Barbell Hang Power Snatch 10 Barbell OHS 12 Scorpions 3 Inch Worms Mobility: https://youtu.be/Y5YFU_iuwJ4 Weightlifting: 7 x 1 Hang Squat Snatch + 2 Overhead Squats @ 75% 1RM Snatch Sets every 1:30 Coaches Intent: The weightlifting component is a strength maintenance session. We have a barbell complex for this work. Athletes will…
Monday 13th August Warm Up: 5 Rounds Partner A: 7 cal bike Partner B: 10 Air squats then 3 Rounds: 12 Mountain climbers 10 Barbell good mornings 5 TTB Mobility: Gymnastics: HSPU 5×5 Paused HSPU Sets every 0:00, 2:00, 4:00, 6:00, 8:00 *Complete reps with 3 second pause at lockout *Kipping HSPU Coaches Intent: Today…
