Warm Up 3 Rounds 50 Double Unders 25 Sit Ups Gymnastic Warm Up Working on Toes To Bar WOD 5 Rounds 9 -T2B 6 -Burpee Over The Bar 3 -Power Clean 1:00 Rest…
Warm Up 1000m Run 2 Sets : 10 Good Mornings 10 Single Leg RDL Strength Deadlift WOD 21 Deadlift 21 Burpee Over The Bar 800m Run 15 Deadlift 15 Burpee Over The Bar…
Aerobic Capacity Week 7 Running Dynamic Warm Up Part A Run 1600m Fast Rest 3min Cadence Work Part B 12 Times Run 30 sec Cadence • 175-188 spm Recover 30 sec Walk or light jog…
Warm Up 5 Sets Rowing Up 100m (every m over or under Burpee Over the bar ) Movement's Dumbbell Hang Power Snatch WOD 100/80 Calorie Row 50 Dumbbell Hang Power Snatches 22.5 / 15…
Barbell Warm Up Power Clean + Front Squat Gymnastic Warm Up Toes to bar & Double Unders WOD 3 Rounds ( Every 4:00 ) 0:00 - 4:00 25 T2B 50 Double Unders 15…
Warm Up 2-4-6-8-10 Scapular Pull Ups Muscle Clean & Strict press Weightlifting Hang Power Clean & Jerk WOD AMRAP 7: Max Rounds of "DT" 55 / 35 kg 1 Round of "DT": 12…
Aerobic Capacity Week 6 Running Dynamic Warm Up Part A Run 1600m Fast Rest 3min Cadence Work Part B 10 Times Run 30 sec Cadence • 172-182 spm Recover 30 sec Walk or light jog…
Barbell Warm Up Weightlifting 3 Sets 3 Power Clean + 1 Jerk WOD 3 Rounds: 200 Meter Run 25 Wallballs 9 / 6 kg 3 Rounds: 200 Meter Run 20 Pull-ups 3 Rounds:…
Day 2) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill 6x3 Strict Deficit HSPU – without deficit or to plates to scale…
Day 2) Warm Up 3rds Row 300m 20 band pull aparts 10 single arm upright row (each side) Strength/Skill 6x3 Strict Deficit HSPU – without deficit or to plates to scale…