Online Coaching

ONLINE COACHING

 

Follow along our daily workouts below, all you need is a little bit of space, a little bit of weight (kettlebell/dumbbell/backpack/water bottle) and a plucky can-do attitude to have a great workout.

 

Not a member yet? Click here

DavidKelly
3 years 4 months ago
Warm up
Shoulder Mobs for OH squat
DU skill 10mins
Strength: 10mins
Oh squat to slowy build to weight for wod doing 5 reps each time with a minmal pause in the bottom
Wod: 18 mins EMOM
DavidKelly
3 years 4 months ago
Warm up
Shoulder mobs/activation

Strength 15mins
Push press build to heavy triple
Wod: 15min Partner amrap
20 Push press 50/35
20 box jumps
20 kb swing russian24/20
Shared reps
DavidKelly
3 years 4 months ago

Warm up
Front squat specific

Strength: 20mins
Front squat 65% x5 75%x5 85%x3 Of 3rm
Wod: For time
Row 800m
150 DU
800m run

 

Cool down-

couch/pigeon stretch/ calf stretch

DavidKelly
3 years 4 months ago
Open wod 17.2 :)
DavidKelly
3 years 4 months ago
Warm up
Gerneral/ Shoulders/ wrists

SKill:
HSPU skill work with coach
Wod: 15mins EMOM
1st 5 HSPU / 2 wall walks
2nd Assault bike 30secs
3rd Hollow 30 secs
DavidKelly
3 years 4 months ago
Warm up 15mins
Posterior chain
Power clean drills
Strength: 10mins
Power cleans Pause in catch 3 sec
Build to moderate load

Wod: 20min partner amrap
1 Power clean 60/40
DavidKelly
3 years 4 months ago
Warm up

Back squat specific

Strength: 20mins
Back squat 65% x5 75%x5 85%x3 Of 3rm

Wod: For time
25-20-15-10-5
Wallballs 20/14
Hang Power snatch 35/25

 
DavidKelly
3 years 4 months ago
 

Warm up
Shoulder mobs/activation

Wod: 16min cap
3RFT
Run 400m
30 dubs
7 Bar MU

Strength:
Pull ups x3 ME
Push ups 3xME

Cooldown:

Couch/ pidgeon stretch
DavidKelly
3 years 4 months ago
Crossfit open wod 17.1 :)
DavidKelly
3 years 4 months ago
Warm up
General warm up

Skill: 20mins
Open wod dependant
Wod: intervals
Row 500m 75% pace - rest 2mins
3 rounds

Mobilty: Open wod dependant