January 31, 2020

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

MOBILITY (12:00 - 14:00)

TEACHING (14:00 - 22:00)

# BARBELL COMPLEX (22:00 - 35:00)

1 Hang Power Snatch

1 Overhead Squat 

1 Hang Squat Snatch

* Athletes will have 13 minutes to build to a heavy complex of these 3 movements 

PRACTICE ROUN...

January 30, 2020

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

TEACHING (12:00 - 25:00)

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

"Triplets" 

Teams of 3: 

For Time (25 Minute Cap): 

50 Bench Press (115/85)

50/35 Calorie Assault Bike

50 Deadlifts (155/105)

50/35 Calorie Assault Bike

50 Bench Press (135/95)

50/35 C...

January 29, 2020

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)

"Buckle Up"

AMRAP 5: 

200’ Walking Lunge (Body Weight) 

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes 

AMRAP 5: 

100’ Dumbbell...

January 28, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

PRACTICE ROUND (25:00 - 30:00)

STRATEGY + WOD (30:00 - 60:00)

"Speed Limit"

AMRAP 15: 

Buy-In: 100/80 Calorie Assault Bike 

Directly Into...

Max Rounds: 

8 Burpee Box Jumps (24/20)

8 Chest t...

January 27, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

BARBELL COMPLEX (25:00 - 40:00)

1 Power Clean 

2 Front Squats 

3 Push Jerks 

* Athletes will have 15 minutes to build to a heavy complex of these 3 movements 

PRACTICE ROUND (40:00 - 45:0...

January 24, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

PRACTICE ROUND (25:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00)

"Crash Test"

For Time: 

1,500 Meter Row 

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

January 23, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 30:00)

PRACTICE ROUND (30:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00)

"Ab-sured" 

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

16/12 Calorie Assault Bike 

6 Barbell Strict Presses

*Build in Strict Pres...

January 22, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

PRACTICE ROUND (25:00 - 30:00)

STRATEGY + WOD (30:00 - 60:00)

 "Opening Day"

21-15-9: 

Wallballs (20/14) 

Pull-up 

Thrusters (95/65) 

Box Jumps (24/20) 

Kettlebell Swings (53/35)

January 21, 2020

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

TEACHING (TOUCH ON DURING WARMUP)

PRACTICE ROUND (10:00 - 15:00)

STRATEGY + WOD (15:00 - 60:00)

"Tri Sprint Intervals"        

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

*Rest 4 M...

January 20, 2020

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

MOBILITY (10:00 - 12:00)

TEACHING (12:00 - 18:00)

BACK SQUAT  (18:00 - 30:00)

* Athletes will group up on racks and have a short 12 minutes to build to a heavy set of 3 

PRACTICE ROUND (30:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00)

“Dum...

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