COACHES WARM UP

STRENGTH GOAT 1

2 repetitions @ 70% - E.M.O.M for 8 minutes

WOD

0:00 - 16:00min

Bulgarian Split Squat - 6/6/6/6 (each leg)

18:00 - 30:00min

A.M.R.A.P of:

10 Wall Ball Shots - 20/14lb

3 Touch and Go Deadlifts (Increasing weight each set)

*Start the Deadlift @ 60% of your 1RM and increase by 10/5kg each set.

COACHES WARM UP

JUSTA - 11

WOD

Partner WOD

100 Calorie Row OR Assault Bike

2 minute rest, then

30 - 10m Shuttle Runs

60 Box Jump Overs - 24/20"

25 - 10m Shuttle Runs

50 Box Jump Overs

20 - 10m Shuttle Runs

40 Box Jump Overs

2 minute rest, then

100 Calorie Row OR Assault Bike

For time.

COACHES WARM UP

JUSTA - 9

WOD

0:00 - 23:00min

5 rounds of:

5 Power Snatches - 50/35kg

10 Handstand Push ups (Hand Release Push ups)

100m Farmers Carry - 24/16kg (each hand)

40 Air Squats

27:00 - 30:00min

Max repetition Rope Climbs

COACHES WARM UP

JUSTA - 7

WOD

In front of a running clock

0:00 - 5 Back Squats

2:00 - 4 Back Squats

4:00 - 3 Back Squats

6:00 - 2 Back Squats

8:00 - 1 Back Squat

*Build your weight each set.

12:00 - 24:00min

400m Run

40 Deadlifts - 50/35kg

30 Shoulder to Overhead - 50/35kg

20 Toes to Bar

400m Run

COACHES WARM UP

JUSTA - 5

*This will be the last week of Justa, I will be replacing it with your GOAT training as of next week.

WOD

0:00 - 10:00min

E.M.O.M complete:

Power Clean/ Front Squat/ Front Squat/ Split Jerk

13:00 - 28:00min

3 rounds with the following repetitions:

12/10/8 - Squat Cleans (Power Cleans) - 35/50kg

60m Run

12/10/8 - Thrusters - 35/50kg

100m Run

28:00 ->

Plank Hold - 1min/1min/1min

COACHES WARM UP

JUSTA - 3

WOD

00:00 - 12:00min

Muscle up transition practice

OR

If you're already competent in Muscle ups complete:

1-3 Muscle ups E.M.O.M for 5 minutes

1 minute rest, Then at the 6 minute mark perform:

3 minutes of max repetition Muscle ups (Bar or Ring)

12:00 - 20:00min

1-4 Strict Pull ups Every 30 seconds

22:00 - 30:00min

A.M.R.A.P of:

3/6/9/12/etc...

Push ups

Box Jump Overs - 24/20"


 

COACHES WARM UP

JUSTA - 11

WOD

E.M.O.M for 8 minutes complete:

Power Clean/ Hang Squat Clean/ Split Jerk

*Increasing weight.

-Then-

3 rounds of the giant set:

8 - Bulgarian Split Squat (each leg)

6 - Deadlift 

4 - Bench Press 

NOT FOR TIME!

*Make sure the weight is heavy without being max.

COACHES WARM UP

JUSTA - 9

WOD

0:00 - 6:00min

A.M.R.A.P 3 Unbroken Handstand Push ups

7:00 - 20:00min

3 rounds of:

15/12/9 Pull ups
30 Double Unders

15/12/9 Burpees

30 Double Unders

15/12/9 Toes to Bar

30 Double Unders

COACHES WARM UP

JUSTA - 7

WOD

"Kelly"

400m Run

30 Box Jumps

30 Wall Ball Shots - 20/14lb

Time Cap: 35 minutes

COACHES WARM UP

JUSTA - 5

WOD

0:00 - 8:00min

Find your 1RM Hang Power Snatch

8:00 - 16:00min

Find your 1RM Power Snatch

16:00 - 26:00min

Find your 1RM Overhead Squat

26:00 - 32:00min

A.M.R.A.P of:

2/4/6/8/10/etc... Power Snatches - 40/30kg

60m Run

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