Monday 18th September Warm Up: Row 400m Then 3 rounds: empty barbell, 10 deadlifts 5 slow front squats 3 sec eccentric – 3 sec concentric 5 HR push ups Mobility: Strength: Front Squat 4×3 @80% of 1RM 3×7 @70% of 1RM 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 Coaches intent: With front squats becoming our…
Monday 11th September Warm Up: 3 rounds 10 KB good mornings 10 goblet squats 5 Hr burpees Mobility: Strength: Tempo Front Squat 6×2 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 Tempo= 3 down 0 pause 1 up Coaches intent: Continuing with our front squat cycle. Athletes have more of an accessory session working…
Monday 4th September Warm Up: Run 200m with med ball 9/7 Run 200m with plate 20/15 run 200m Mobility: 2 min couch stretch each side 1:30 banded overhead distraction each side Engine: 18min AMRAP 75 Wall Balls 9/7 50 Push Jerk B: 42.5/30 G: 52.5/35 25 Burpee box jumps 24/20 Gymnastics: 12min EMOM Even min:…
Monday 28th August Warm Up: 3 rounds, 8 med ball cleans, 5 inchworms, 5 empty barbell strict press Mobility: Weightlifting: 7×2 Full Clean And Jerks @85% of 1RM 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 Coaches intent: For our strength component today athletes are working our major priority. This session athletes are working on the…
Monday 21st August Warm Up: 3 rounds: 10 KB front squats, 6 KB Push press, 5 inch worms, 20 scorpions Mobility: Strength: Deadlift 5×8 @75% of 3RM 0:00, 2:00, 4:00, 6:00, 8:00 Coaches intent: Athletes have a pulling session for today’s strength component. This time the bar is coming from the floor, in the form…
Monday 14th August Warm Up: 500m Med ball run 9/7 3 Rounds 5 Scap pull ups 12 med ball cleans 9/7 Mobility: Aerobic Capacity: 4 RDS 1 x 500m AFAP Rest as long as time taken to run 1 x 200m AFAP Rest as long as time taken to run WOD: For time (CAP 15min)…
Monday 7th August Warm Up: 3min AMRAP 5 hang power cleans (empty bar) 5 HR push Ups 10 mountain climbers Mobility: Weightlifting: Snatch (Reps not touch and go) 3×3 Power Snatch @75% of 1rm Snatch 3×3 Full snatch @82.5% of 1rm snatch 0:00, 2:00, 4:00, 8:00, 10:00, 12:00 Coaches intent: Athletes have 6 sets of…
Monday 31st July Weightlifting: 1 Snatch High pull + 1 Full Snatch 7×1 @75% of 1rm 0:00, 1:30, 3:00, 4:30, 60:00, 7:30, 9:00 WOD: For Time (CAP 14min) 27 Thrusters 42.5/30 4 Bar MU 21 Thrusters 42.5/30 3 Bar MU 15 Thrusters 42.5/30 2 Bar MU 9 Thrusters 42.5/30 1 Bar MU Tuesday 1st August…
Monday 24th July Warm Up: Run 500m then 3 Rounds 8 Russian KB swings, 8 kip swings on the bar, 5 burpee broad jumps Mobility: Plyometrics: 1 vertical jump + 2 broad jumps 8 sets (resting 45 seconds between attempts) Coachs intent: Athletes have some plyometric bounding for today’s accessory work. They will be completing…
Monday 17th July Warm up: Run 500m with med ball 9/7 then 3 rounds: 10 med ball SU 10 med ball cleans 20 mountain climbers Mobility: Strength: Pause Push Press 5×5 @75% of 1rm 0:00, 1:30, 3:00, 4:30, 6:00 (Pause in front rack position for 3 seconds) Coaches intent: Athletes have a 5×5 push press…
