FIBRE NEWS

Warmup 2 Bear Crawls 2 Gecko Crawls Pec Stretch 30 Squats Strength Front Squats 5 x 10 Front Squats @ 60% WOD Cindy 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats

Warm Up Junkyard dog 10x kneeling squat jumps Snatch Tech Strength 160619 Snatch 2 rep max WOD 160619B Emom 10 minutes 3x power snatch @60% off above 2rm 2x overhead squats

Double Engine WOD today to test your capacity. Part A WOD is a play with Bar Muscle Ups and Rings. Scale to regressions if you need. Part B WOD All of your training will tell if you are able to get to the end of this workout. Warmup 20x10m Laps Movement Flow 30 Good...

Warmup 20 X 10M LAPS 2min Shoulder Circles 4 Laps Bear Crawl 2x Partner Pec Stretch Strength Overhead Squat (kg) 5 reps x 5 rounds Overhead Squat 1 x 5 : 80% 1 x 5 : 80% 1 x 5 : 80% 1 x 5 : 80% 1 x 5 : 80% WOD EMOM 14min Odd 10 Bent Over Row 80%1RM + 4 Lateral Jump...

WOD Warm up Foam roll lats/calves 1min a side 3 mins Skipping Practise 15x good mornings 15x Burpee WOD 160515 Strict pull up 5x max effort *scale to5x5 with 4 second eccentric if no body weight WOD 160515B 10-9-8-7-6-5-4-3-2-1 Push press 60/40kg Chest to bar pull up...

Warmup 5 Rounds 5 Chin Ups 10 Push Ups 15 Squats WOD Karen with a Run 150 Wall Balls (record your time) then 1500m Run

Warmup 10 Min EMOM Even - 5 Burpees Odd - 20 DUs / 30sec DU attempts Strength Front Squats + Rope Climbs 5-5-5-5-5 Front Squats at 70% of your Max Immediately follow Front Squats with 1 Rope Climb WOD Just a little bit of conditioning 10 Minute AMRAP 10 Burpee Sumo...

Warm Up 20x Banded hamstring stretch 3 rounds 6x romanian deadlift 10x broad jumps 10x push up Strength Deadlift 5 rep max (reset every rep) WOD Conditioning 15 minute amrap 12x toes to bar 12x push jerk 60/40 100m farmers carry 24/16kg

Warmup 400m run Banded Lat and tricep Stretch 2rounds 15 squats 10 lunges 10 ring rows Strength Front Squat 3-3-3-3-3 Work up to your 3RM WOD 18min E3MOM Every 3minutes complete a 400m run, in the remaining time do as many push ups as possible. Score is total number...

Warmup Roxanne 1 min Pec stretch 30 PVC pass thru 15 around the world PVCs on each side 20 OHS with PVC Skills Rope Climbs 3-5 per person depending on class size RX - touch the beam. Scaling options - 3 pulls or 3x sit on the floor with legs straight and pull yourself...

Warm Up 1.1km warm up run Scarecrow WOD Holbrook Each Round For Time, Ten rounds Thruster, 5 reps (60/40) 10 Pull-ups 100 meter Sprint Rest 1 minute US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne),...

Warmup 20x 10m Laps 500m Row 30 PVC Passovers 10s x 4 Kipping Practice Strength Power Clean (kg) 10 mins to determine WOD Sandbag Run 4 Rounds 6x10m Laps Sandbag Run 15 Chin Ups (4 Squats at each end before your Run, with the Sandbag) 10min TimeCap Core Toe To Bar FT...

Warm Up "Thunderstruck" Burpees WOD Hang Snatch 3-3-3-3-3 Work up to a 3 Rep Max Can scale to Hang Power Snatch if required WOD CINDY RX+ 20 Min AMRAP 5 Chest to Bar Pull Ups 10 Hand Release Push Ups 15 Goblet Squats 24/16

Warm Up Squat opener stretch 2 rounds 10x overhead squat 10x broad jumps Gym length bear crawl Strength Paused front squat 1 rep max (3 sec pause) WOD Max Team Row In teams of 3 15 min amrap Row for max distance Swap person every 400m

Warm Up Banded lat stretch 2min 2 rounds 10x ring row 10x push up 10x alt lunge 12 minutes Handstand push up Skills and progressions WOD Diane 21-15-9 Deadlift 100/70 Handstand push up