Warm up

Fast feet coach led
1: burpee
2: squat
3: funny jump

 

Gymnastics

handstand skill work
0-4mins: hs kick ups(donkey kicks/trying to hold free standing) quality over quanitity


5-9mins: gymnastic plank hold x :30on, :30off-scale up to hs hold against wall(nose facing no kick ups just walk ins)


10-14mins: headstand practice

 

WOD

24Min emom:
min0-2: 30/20/10 cal row
min2-4: 20/15/10 cal bike
min4-6: rest
goal is to try get the cals done as fast as possible

Warm Up

Three rounds, in 3’s:
20 on 10 off:
cal bike
Lunges
banded good morning

 

WOD

45-33-21: (no time cap)
wallball 30/20
kb swing 24/16

 

OLY

E2mom x 10mins:
5 power clean and stoh
scale down to hang clean and stoh(push press)

Carolines Going Away WOD

Surprise 😉

Warm Up 

Coaches call

 

WOD

100 thrusters for time.

EMOM 5 Burpees

(15min cap)

 

Gymnastics 

e2mom x 16mins
ring dip x 5-10
scale up to rmu/bmu 1-5
scale down to banded ring dip

 

Warm Up

10 Plank Shoulder Taps
10 banded good morning
10 face pulls
10 Lunges

 

WOD 1

In a team of 3:

row as many meters as possible in 21mins.

split time on rower as needed

 

WOD 2

4 x 2min rounds:

5/10/15 pull ups

max doubles in remaining time.

no rest between rounds

scale up to: c2b scale to ring row

score is double lowest + highest set of DU

Warm Up

Crab Crawl High5s

10 Lunges
10 Pass Throughs
10 Leg Swings
10 Pull Apart

Around the world

Barbell prep

 

Oly

1 full hang snatch(squat) every 30sec x 12mins
scale to full snatch(squat)

 

WOD

20min amrap:

15ub wallballs,

5 hang power snatches

scale up to full power snatch, scale to kb swing

Warm Up

In Pairs
A: Bear Crawl Up
B: Hollow Hold
A: Sumo Back
B: Push Up

Time – coaches call

 

WOD

21-15-9
box jump,
hspu(push up)
rest 2 mins
x2

Gymnastics 

e2mom x 14mins:
30sec hollow hold + 5 hollow pull backs on rig(can alt with partner)
scale up to ttb x 2-15

Warm Up

20s of:
Jump Jacks
Pass Through
Lunges
Push Up

Three rounds

 

WOD

12min amrap:
20 sit ups
10 lunges left arm
10 lunges right arm
scale up to oh lunge

 

Extras

16min emom:
Min 1: 10 ring rows(everyone)
Min 2: 10 barbell press from the floor & seated

 

Coach Royce is up this week. He tested this workout out on his own and said it was brilliant

 

WOD

Partner WOD(one works while one rests)

Part 1: 12 min Amrap

5 thrusters

5 burpees over the bar.

4min rest

Part 2: 12min Amrap

7 front squat

7 C2B, pull ups or ring rows

Warm Up

In Pairs, alternate:
A.
Bear Crawl Up and back
B.
Hollow Hold

coach led activation

 

WOD 

3 rounds(12min cap):

100 doubles,

50 overhead kb swings
(scale down to 50 doubles or 100 singles)

 

Gymnastics 

E2mom x 8 sets:

10 pike push ups.
scale up to strict hspu(allowed finish off on kipping).
scale down to push ups

try to complete 10 reps every round(mix and match if needed)