June 28, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 20:00) 

PRACTICE ROUNDS (20:00 - 30:00) 

STRATEGY + WOD (30:00 - 60:00) 

"Sicko Mode"

21-15-9:

Calorie Row 

Calorie Bike 

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

June 27, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 20:00) 

DEADLIFT (20:00 - 40:00) 

* 20 minutes to build to our heavy sets of 3-2-1 

PRACTICE ROUND (40:00 - 45:00) 

STRATEGY + WOD (45:00 - 60:00) 

"Shrute Farms" 

AMRAP 14:

100 Meter Farmers Ca...

June 26, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

MOBILITY (10:00 - 15:00) 

TEACHING (15:00 - 25:00) 

PRACTICE ROUNDS (25:00 - 35:00) 

# STRATEGY + WOD (35:00 - 60:00) 

"Nancy"

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)

June 25, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 25:00) 

PRACTICE ROUND (25:00 - 30:00) 

STRATEGY + WOD (30:00 - 60:00) 

"Water Break" 

AMRAP 4: 

27 Hang Power Cleans (95/65)

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes 

AMRAP 4: 

21 Ha...

June 24, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 20:00) 

FRONT SQUAT (20:00 - 35:00) 

* 15 minutes to gradually build to heavy complex 

PRACTICE ROUND (35:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

"Jack Daniels"

For Time: 

1,000 Meter Run

50...

June 21, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 25:00) 

PRACTICE ROUND (25:00 - 30:00) 

STRATEGY + WOD (30:00 - 60:00) 

"El Niño" 

For Time: 

1 Mile Run

50 Dumbbell Snatches (50/35)

400 Meter Wreck Bag Run (50/35)

30 Pull-ups

20 Burpee Box Jump...

June 20, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 13:00)

MOBILITY (13:00 - 15:00) 

TEACHING (15:00 - 25:00) 

PRACTICE ROUND (25:00 - 30:00) 

STRATEGY + WOD (30:00 - 60:00) 

 "Mano y Mano"

Class Divides Into 2 Teams:

3 Rounds:

Team 1: Row Calories (Team Score)

Team 2: 400 Meter Prowler Push

June 19, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

TEACHING (15:00 - 25:00) 

BARBELL COMPLEX (25:00 - 40:00) 

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

* 15 minutes to build to a heavy complex 

* A good format may be one set every 1:30-2:00

PRACTICE ROUND (40:00 - 45:00) 

STR...

June 18, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY - (18:00 - 30:00)

TEACHING (12:00 - 15:00) 

PRACTICE ROUND (3:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

"Helen"

3 Rounds:

400m Run

21 Kettlebell Swings 53/35

12 Pull Ups

June 17, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

TEACHING (12:00 - 15:00) 

BACK SQUATS (15:00 - 30:00) 

* 3 working sets of 6 today 

* Athletes have the choice of building or staying at the same weight across 

TEACHING PART 2 (30:00 - 35:00) 

PRACTICE ROUND (35:00 - 40:00) 

STRATEGY +...

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