COACHES WARM UP

MONOSTRUCTUAL GOAT

4 rounds for split times of:

20 Calorie Assault bike SPRINT!

Rest 2-3 minutes

WOD

In teams of 3 complete A.M.R.A.P in 25 minutes of:

50 Cal Row

50 Box Jump Overs - 20"

50 Cal Bike

50 Wall Ball Shots - 20/14lb

50 Cal Row

75 Box Jump Overs - 20"

50 Cal Bike

75 Wall Ball Shots - 20/14lb

50 Cal Row

100 Box Jump Overs - 20"

50 Cal Bike

100 Wall Ball Shots - 20/14lb

*Continue, increasng 25 repetitions to Box Jumps and Wall Balls...

COACHES WARM UP

STRENGTH GOAT #2

10/8/8/6

*All sets above 75%, aim to slightly increase weight each set.

WOD

5 rounds for reps of:

Max Rep Push Press - 60/40kg (50/35kg)

Max Rep Pull ups

3 minute rest

COACHES WARM UP

GYMNASTIC GOAT #2

5 sets of 80% Max

WOD

0:00 - 12:00min

5 rounds of:

9 Deadlifts - 100/70kg

12 Burpees over the Bar

100m Run

12:00 ->

3 rounds of the super set:

20 Weighted Sit up - 15/10kg

40 - 60 second Plank

*Take 1 1/2 - 3 minute rest between sets

COACHES WARM UP

STRENGTH GOAT #1

Power (Clean/Snatch)/ Squat (Clean/Snatch)/ (Overhead/Front) Squat

WOD

0:00 - 10:00min

Bench Press - 5/5/3/3

*All sets above 75%

12:00 - 27:00min

3 rounds of:

400m Run

15 Clean and Jerks - 60/40kg (50/35kg)

COACHES WARM UP

GYMNASTIC GOAT #1

4 sets of 8

*60 second rest between sets

WOD

5 Muscle Ups (15 Pull ups)

50 Air Squats

30 Handstand Push ups (Hand Release Push ups)

50 Air Squats 

50 Box Jumps - 24/20"

50 Air Squats

30 Toes to Bar

50 Air Squats

5 Rope Climbs

For time.

Time Cap: 20 minutes

0:00 - 30:00 min

SNATCH

30 minute Snatch Technique session.

32:00 - 42:00min

STRENGTH GOAT #2

6 Reps every 2 1/2 minutes 

for 10 minutes

*All sets above 80%

44:00 - 50:00min

WOD

3 rounds for time of:

15 Shoulder to Overhead - 40/30kg

12 Front Squats - 40/30kg

9 Dumbell Snatches - 60/40lb

QUICK WARM UP

GYMNASTIC GOAT #2

5 Sets of 80% of max

WOD

"CHALLENGE DAY"

Run 5km

50 Burpee Pull ups

50 Burpee Box Jumps - 24/20"

*Partition run and repetitions as needed.

Time Cap: 45 minutes

COACHES WARM UP

STRENGTH GOAT #1

High Pull/ High Pull/ Squat (Clean or Snatch)

*Party: Start with 40% of max and increse weight evey minute until Maxed out.

WOD

5 rounds for time of:

400m Run

2 Rope Climbs

5 Snatches - 60/40kg (50/30kg)

10 Ring Dips (Dips)

Time Cap: 25 minutes

COACHES WARM UP

GYMNASTIC GOAT #1

10/10/10 

*90 second rest between sets.

WOD

0:00 - 8:00min

5 Deadlifts - Heavy but not max

Every 2 minutes for 8 minutes

11:00 - 18:00min

15/12/9/6/3 Reps of:

Power Clean - 60/40kg

Push ups

22:00 - 29:00min

4 Bench Press - 60/40kg

6 Sit ups

8 Air Squats

COACHES WARM UP

MONOSTRUCTUAL GOAT

3 rounds of:

Sprint 200m Under :40/:50 seconds

90 seconds rest

WOD

4 rounds of:

100m Run

10 Double Unders

3 Rounds of:

200m Run

20 Double Unders

2 rounds of:

300m Run

30 Double Unders

1 Round of:

400m Run

40 Double Unders

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