October 31, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 20:00) 

MOVEMENT PREP + REHEARSAL (20:00 - 35:00) 

WOD (35:00 - 60:00) 

“Goat Day"

On the Minute x 20:

Odd Minutes: Movement 1

Even Minutes: Movement 2

October 30, 2019

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

TEACHING (10:00 - 15:00)

PRACTICE ROUND (15:00 - 20:00)

STRATEGY + WOD (20:00 - 60:00)

"Tri Sprint Intervals V2"

5 Rounds: 

AMRAP 4:

30 Shuttle Runs (10 Meters) 

20/15 Calorie Bike

Max Calorie Row

Rest 4 Minutes Between Rounds 

October 29, 2019

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

#MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

STRENGTH (25:00 - 40:00)

Athletes will have 15 minutes to build to a heavy set of 3 on the push jerk 

PRACTICE ROUND (40:00 - 45:00)

STRATEGY + WOD (45:00 - 60:00)

"Bruiser"

AMRAP 12: 

15...

October 28, 2019

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

TEACHING (12:00 - 20:00)

PRACTICE ROUND (20:00 - 25:00) 

STRATEGY + WOD  (25:00 - 35:00) 

"9 Volt"

AMRAP 9:

2 Kettlebell Swings (53/35) 

2 Box Jumps (24/20) 

4 Kettlebell Swings (53/35) 

4 Box Jumps (24/20) 

Increase By (2) Reps Until...

October 25, 2019

Open 20.3

For Time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. hand...

October 24, 2019

 WOD BRIEF + GROUP WARMUP (0:00 - 20:00) 

MOVEMENT PREP + REHEARSAL (20:00 - 35:00) 

WOD (35:00 - 60:00) 

“Goat Day"

On the Minute x 20:

Odd Minutes: Movement 1

Even Minutes: Movement 2

October 23, 2019

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

MOBILITY (10:00 - 12:00)

TEACHING (12:00 - 20:00)

PRACTICE ROUND (20:00 - 25:00)

STRATEGY + WOD (25:00 - 60:00)

“Jack in the Box” 

For Time:

1000 Meter Row

75/50 Caloire Bike 

50 Box Jump Overs (24/20)

75/50 Calorie Bike 

1000 Meter Row

October 22, 2019

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

MOBILITY (10:00 - 12:00)

TEACHING (12:00 - 20:00)

STRENGTH (20:00 - 35:00)

* Athletes will have 15 minutes to build to a heavy set of 3 hang power cleans

PRACTICE ROUND (35:00 - 40:00)

STRATEGY + WOD (40:00 - 60:00)

"BlooDThirsty"

AMRAP...

October 20, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 7:00)

TEACHING (7:00 - 10:00)

PRACTICE ROUND (10:00 - 15:00) 

STRATEGY + WOD (15:00 - 35:00)

 "Open Road" 

AMRAP 20:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (50’s/35’s)

October 18, 2019

The Open 20.2:

AMRAP x 20

4 Dumbbell Thrusters 50/35
6 Toes to Bar
24 Double Under

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