W.O.D SATURDAY 13th August 2022

A Tech & Build POWER CLEAN with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Stiff Legged Deadlifts 0:15 Front Squats 3 High Hang Cleans, from the pockets 3 Hang Cleans, Above the knee 3 Full Power Cleans, pause in catch position...

W.O.D FRIDAY 12th August 2022

A Push Press 3 Dip and Holds, thumbs to shoulders 3 Empty Handed Push Presses with an empty barbell 5 Coach Led Push Presses 10 mins to: Build to a Heavy Set of 2 Push Press *Score = Heaviest load used for a set of 2 B RICEBUBBLES On the 2:00 x 10 Rounds: 15/10 Cal...

W.O.D THURSDAY 11th August 2022

A STRICTLY SWEATY [CHOOSE ONE] [RUN] 4 Rounds: 6 Strict Pull Ups (bands if required) 800 Meters at Fast Pace 6 Strict Pull Ups (bands if required) Rest 1 Minute 4 Rounds: 3 Strict C2B Pull Ups (bands if required) 150m at Moderate Pace 50m Walk/light jog [ROW] 4...

W.O.D WEDNESDAY 10th August 2022

A Deadlift with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Presses 0:15 Stiff Legged Deadlifts 0:15 Front Squats 5 Deadlifts, Holding in Set-Up Position each time 5 Deadlifts take 4:00 and get workout weight on the bar B BEND...

W.O.D TUESDAY 9th August 2022

A Tall Snatch Barbell warm up, 2 rnds empty BB: 5 Sn High Pull 5 OHS 5 Sn Balance 5x 3 reps for SPEED and TECH work (not loading) keep these around 50% of 1RM snatch or less if tech is messy Add any specific drills for athletes as required 12 -15 mins B POWERBALL For...

W.O.D MONDAY 8th August 2022

A Push/Pull EMOM E90sO90s x 6 rnds: 3 Strict Press (Build weight across) & Pull Ups to RPE 8 (if less than 3 reps, add bands, if more than 8 reps add weight) B SKIING UPHILL 4 RFT [20 min TC]: 30/21 Cal Ski 5 Double Dumbbell Box Step Ups (24″/20″,...