A) Warm Up 400m Run Lunge with rotation 25m Squats x 15 Bear Crawl 25 m Push Ups x 15 Then Shoulder Band Distraction / Lacrosse Shoulders B) Strength Back Squat 5,5,5,5,5 Superset Pull Ups 5,5,5,5,5 (scaled – ring rows) C) WOD 21-15-9 Push Press (50/30kg) Box Jump (24/20″) Burpee D) Core Tabata Hollow Rocks (more…)

A) Warm Up 4 Rounds  10 x Jump Jacks 10 x Jump Squats  10 x Mountain Climbers  10 x Plank Walk Ups Lacrosse Glute Medius 1 min each side Hip Capsule stretch 1 min each side B) Strength Front Squat 5-5-5-5-5 Superset KB Swings 15,15,15,15,15 (HAP) C) WOD 5 Rounds 5 x Thrusters (60/40) 20 (more…)

A) Warm Up Run 400m 30/20/30 B) Strength Back Squat 10,10,10,10,10 True Push Ups 15,15,15,15,15 (weighted if needed) Ring Rows 15,15,15,15,15 C) WOD Four rounds of: Run 400m Strict Press x 15 (20/10kg) Slams x 15 (7/5kg) D) Core 2 Rounds 30 x V Ups 20 x Plank Walk Ups 10 x Side Plank with (more…)

A) Warm Up Run 800 Inchworm 50m Lunge 50m Then Lacrosse Shoulder smash B) Skills Clean & Jerk 15 Minutes C) WOD 1 Clean & Jerk – Prison Rules – 2 Reps every :15 secs (60/40kg) OR You go, I go Partner WOD every 2 reps D) WOD 2 10 Min AMRAP 200 m Run (more…)

A) Warm Up Arrive 5 minutes early DU 100/Skip 200 (whats the rule if you don’t have a rope? BUY ONE) 🙂  30/20/30 Overhead banded distraction (crucial) B) Met Con 7 Rounds : 30 secs rest 50 DU/Skips 100 C) Skills OHS 5-10 minutes C) WOD  7 Rounds 7 OHS (60/40) 7 Bar Facing Burpees (more…)