Wednesday, 01 August 2018

WOD Brief + Group Warm Up + Mobility (12 mins) Teaching + Movement Prep (13 minutes) Strategy + WOD (30 mins) “Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/80) rest 3 minutes AMRAP 3: 12/9 Calorie Row 12 Lateral Erg Burpees Max Overhead Squats (135/95)

Tuesday 31 July 2018

WOD Brief + Group Warm Up + Mobility (15 mins) Teaching (10 mins) Strategy + WOD (30 mins) “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95)

Friday, 27 July 18

1. Warm Up - 10 Minutes 2. Teaching - 8 Minutes 3. Weightlifting - 15 Minutes Build to Heavy Complex: Power Clean + Front Squat + Push Jerk 4. Metcon - 20 Minutes "Wise Men" AMRAP x 3: Macho Man (135/95) Rest 3 Minutes AMRAP x 3: Macho Man (155/105) Rest 3 Minutes AMRAP x 3: Macho Man (185/135) 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Thursday, 26 July 2018

WOD Brief + Group Warm Up (10 mins) Teaching (10 mins) Strategy + WOD (30 mins) “Family Feud” AMRAP 25: 50 Foot Walking Lunges 100 Meter Sand Bag Run (50/35) 200 Meter Run Class Divides Into Even Teams

Wednesday, 25 July 2018

WOD Brief + Group Warm Up + Mobility (12 mins) Teaching (13 mins) Strategy + WOD (30 mins) “Fire Alarm” For Time: 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test *1 Round of Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

Tuesday, 24 July 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap "Pumped Up Game Changer" 21-15-9: Deadlifts (275/185) Box Jump (30/24)

Monday, 23 July 2018

WOD Brief + Group Warm Up (8 mins) Mobility (2 min) Teaching (10 mins) Strategy + WOD (30 mins) “Foul Ball” 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35)

Friday, 20 July 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Metcon - 21 Minutes On the 3:00 x 7 Rounds 400 Meter Run 12 Russian Kettlebell Swings 70/53

Thursday, 19 July 2018

1. WOD Brief + Group Warm Up - (10 mins) 2. Mobility - (2 mins) 3. Teaching - (13 mins) 4. Strategy + WOD - (25 mins): “Deadpool” On the 3:00 x 7 Rounds: 21 AbMat Sit-Ups 21 Medicine Ball Squat Jumps (20/14) 7-6-5-4-3-2-1 Deadlifts

Wednesday, 18 July 2018

WOD Brief + Group Warm Up (10 mins) Teaching (10 mins) Strategy + WOD (35 mins) “Fortitude” Alternating On the Minute x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees

Tuesday, 17 July 2018

WOD Brief + Group Warm Up + Mobility (13 mins) Teaching + Movement Prep (20 mins) Strategy + WOD (15 mins) “Liquid Cocaine” 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups

Monday, 16 July 2018

Wod Brief + Group Warm Up + Activation (12 mins) Teaching (8 mins) Strength (17 mins) Back Squat 5 Sets of 3 and then.. Front Rack Reverse Lunge 3 Sets of 12 Strategy + WOD (12 mins) “Sore Subject” Alternating Tabata x 8 Minutes (16 rds :20/:10) Back Squat (45/35) Double Unders

Friday, 13 July18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 25 Minutes "Doce" AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)

Thursday, 12 July 18

1. Warm Up - 10 Minutes 2. Metcon - 20 Minute Cap 27-21-15-9 Cal Row Kettlebell Swing 53/35 Box Jumps 24/20

Wednesday, 11 July 18

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minute Cap "Lost Count" - For Time 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 50/35 10 Meter Shuttle Runs

Tuesday, 10 July 18

Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap "Helen" - 3 Rounds 400m Run 21 Kettlebell Swings 53/35 12 Pull Ups

Monday, 09 July 2018

1. WOD Brief + Group Warm Up - 10 Minutes 2. Teaching - 10 Minutes 3. Strategy + WOD - 30 Minutes “Last Call” Teams of 3 AMRAP 7 50 Bench Press (135/95) 50 Bench Press (155/105) AMREP Bench Press (185/135) rest 3 minutes AMRAP 7 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMREP Hang Squat Cleans (155/105) rest 3 minutes AMRAP 7 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMREP Deadlifts (275/185)

Friday, 6 July 18

1. Warm Up & Mobility - 14 Minutes 2. Teaching - 10 Minutes 3. Metcon - AMRAP x 20 "Parks and Wreck" Teams of 2: 50/35 Calorie Row 50 Kettlebell Swings (70/53) 50/35 Calorie Row 50 Meter Sand Bag Run Each (50/35)

05 July 2018

Strength + Weightlifting (15 mins) Overhead Squats Build to a heavy triple. Strategy + WOD (15 mins) “Dilly Dilly” AMRAP 12: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row

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