Monday Warm up squats with bar 5-5-1 Ecccentric, isometric concentric Clean warm up Jerk skills – 2 second pause in dip and catch Every 2 mins for 16 mins Climbing 2 Clean + Jerk Pairs WOD 12 minute amrap in relay format: 10 press ups 10 barbell thrusters 10 Box jumps SC press ups / […]
Monday Warm up squats with bar 5-5-1 Ecccentric, isometric concentric Clean warm up Jerk skills – 2 second pause in dip and catch Every 2 mins for 12 mins Climbing to 80% Max Clean + Jerk Pairs WOD 4 rounds for time 25 ring dips 25 toes to bar 25 burpees SC press ups / […]
MONDAY Warm up 100 double unders for time SC 25 double unders for time 2 sets squats with bar 5-5-1 Ecccentric, isometric concentric EMOTM for 12 Mins climbing Clean + 2 front squat FGB style 3 rounds , 30 seconds per station Pull ups press ups sit ups air squats Tuesday Deadlift 4 x 5 […]
MONDAY 8 rounds climbing Every 2 mins 2 x Power snatch + OH squats PARIS WOD Tabata – 12mins Partners alternate 20 seconds only one person working at a time Press ups Pull ups Tuesday Warm up 2 sets squats with bar 5-5-1 Ecccentric, isometric concentric EMOTM for 12 Mins climbing Clean + front squat […]
MONDAY Fitness retests: We tested these 6 weeks ago so its going to be great to see what results you’ve got & how well all the members have improved in just 6 weeks. WOD 1 6 mins to establish Max unbroken double unders WOD 2 – 1 set Max Pull ups unbroken RX+ is chest […]
Monday Warm up Every 2 mins for 8 mins climbing hang power clean + 1 Hang Clean + Jerk Every 2 mins for 6 mins – keep climbing weight 2 x hang clean + jerk Coach chest to bars and ring dips Also teach bar cycling 14 rounds for time WOD in PAIRS relay 10 […]