WOD – Friday 29th May

Coaches Brief and Demonstration WOD – Friday 29th May 9 Minute EMOM 30 SECONDS ON 30 REST IN EACH MINUTE 0-3 minutes Max Decline Pushup 3-6 minutes max pushups 6-9…

Coaches Brief and Demonstration WOD – Thursday 28th May 20-16-12-8-4 Dumbbell Clean and Jerk Box Jump Overs Sit ups *Every Minute on the minute, including start 5 burpees Gear Needed:…

Coaches Brief and Demonstration WOD – Wednesday 27th May STRENGTH: CORE AMRAP 9 20 Contralateral V-Ups (opposite hand to opposit foot) 20 Glute Bridges ( Can use Light weight) Metcon:…

Coaches Brief and Demonstration WOD – Tuesday 26th May STRENGTH: CORE 5 Max sets of Static Crunch Hold Put feet under or around soemthing, lower to halfway and hold rest…

Coaches Brief and Demonstration WOD – Monday 25th May STRENGTH: 5 Sets 5/5 Split Stance Good Mornings 5/5 Single leg jumps Jumps METCON: 2 Rounds 100m Front Rack Lunge 30m…

Coaches Brief and Demonstration WOD – Friday 22nd May Warmup: Lacrose ball/tennis Ball/Foam Roller, Traps and Back, Calves and Glutes 5 Minutes: 20 Hops 10 tempo Air Squats 10 Kang…

Coaches Brief and Demonstration WOD – Thursday 21st May Warm Up: 3 Rounds of: 20 Seconds Run on Spot 10 Scorpions 3 Inch Worms STRENGTH: Sots Press w/ Broomstick AMRAP…

Coaches Brief and Demonstration WOD – Wednesday 20th May STRENGTH: Lower Body EMOM 5 30 Seconds Max Cossack Squats 30 Seconds Rest Metcon: AMRAP 10 5 Burpees 8m Overhead Walking…

Coaches Brief and Demonstration WOD – Tuesday 19th May STRENGTH: CORE 5 Max sets of Static Crunch Hold Put feet under or around soemthing, lower to halfway and hold rest…

Coaches Brief and Demonstration WOD – Monday 18th May STRENGTH: Upper Body 6 Minutes Max reps Circuit: Left Arm High Pull Right Arm High Pull Left Arm Strict Press Right Arm…