March 20, 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)

 "Fight Gone Bad"

3 Rounds: 

1 Minute Wallballs (20/14)

1 Minute Sumo Deadlift High Pulls (75/55)

1 Minute Box Jumps (20"")

1 M...

March 19, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 22:00)

PRACTICE ROUND (22:00 - 30:00)

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

"Farmers Only" 

5 Rounds:

10 Kettlebell Swings (70/50) 

200' Single Arm Farmers Carry (70/50)

20/15 Calorie Assault Bike

March 18, 2020

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

TEACHING & TEAM WEIGHT BUILD (12:00 - 25:00)

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

"Caesar's Palace" 

Teams of 3

AMRAP 7: 

50 Back Squats (155/105) 

50 Back Squats (185/135) 

Max Back Squats (225/155) 

Rest 3 Minutes 

AMRAP 7: 

50 Bench Press (135...

March 17, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 20:00)

PRACTICE ROUND (20:00 - 25:00)

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

"Triple Threat" 

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap

March 15, 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)

"Spice Girl" 

For Time: 

21 Power Snatches (95/65)

5 Rounds of "Cindy"

21 Overhead Squats (95/65)

5 Rounds of "Cindy"

21 Squat S...

March 13, 2020

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

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

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

"Power Wash"

Every 10 Minutes x 2 Rounds: 

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)

March 12, 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)

Vertigo

AMRAP 18: 

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

10 x 10 Meter Shuttle Runs 

20 Russian Kettlebell Swing...

March 10, 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)

"Bergeron Beep Test"

On the Minute For as Long as Possible (20 Minute Cap): 

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

March 10, 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)

Six Flags 

Every 3:00 x 6 Rounds: 

15/12 Calorie Assault Bike 

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight 

March 9, 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)

"Overkill"

21-15-9:

Double Dumbell Power Cleans (50's/35's)

Box Jump Overs (24"/20")

Double Dumbbell Front Squats (50's/35's)

T...

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