Friday, 31 August 18

WOD BRIEF + GROUP WARMUP - 12:00 MOBILITY - 3:00 TEACHING - 15:00 STRATEGY + WOD (40:00 - 60:00) "Go Fish" For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95)

Thursday, 30 August 18

WOD BRIEF + GROUP WARMUP - 12:00 MOBILITY - 3:00 TEACHING - 15:00 STRATEGY + WOD - 20 Minutes "Fight Back" 5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Reverse Lunges 1 Minute 10m Shuttle Sprints 1 Minute Rest

Wednesday, 29 Aug 18

WOD BRIEF + GROUP WARMUP (10:00) MOBILITY: (3:00) TEACHING: (20:00) STRENGTH: (15:00) Build to Heavy Set of 3 - Thrusters STRATEGY + WOD (48:00 - 60:00) "Flash Flood" 2 Rounds: 400 Meter Run 21 Thrusters (95/65)

Tuesday, 28 August 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Criss Cross" AMRAP 15 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar

Monday, 27 August 2018

WOD BRIEF + GROUP WARMUP (12 mins) MOBILITY (3 MINS) TEACHING (15 mins) STRATEGY + WOD (20 mins) "Lace Up" AMRAP 13: 60 Alternating Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Burpee Box Jumps (24/20)

Friday, 24 Aug 2018

WOD BRIEF + GROUP WARMUP (15 mins) TEACHING (10 mins) 3-POSITION POWER SNATCH (15 mins) 15 minutes to build to a heavy power snatch complex. These three positions are the high hang (pockets), hang (above the knee), and from the floor. STRATEGY + WOD (15 mins) "Dirty Dozen" AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups

Thursday, 23 August 2018

WOD BRIEF + GROUP WARMUP (10 mins) TEACHING (10 mins) FRONT SQUAT (15 mins) Athletes will have 15 minutes to work through 3 sets of 5 Front Squats from the rack. STRATEGY + WOD (20 mins) "Annie's On The Run" For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run

Wednesday, 22 August 2018

WOD Brief + Group Warm Up (12 mins) Mobility (3 mins) Teaching (15 mins) Strategy + WOD (25 mins) “Eighteen Wheeler” AMRAP 18: 12/9 Calorie Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar

Monday, 20 August 2018

WOD Brief + Group Warm Up (10 mins) Mobility (2 mins) Teaching (13 mins) Strategy + WOD (30 mins) “Powder Keg” AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155/105) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of Cindy Max Clean and Jerks (185/135)

Friday, 17 August 18

1. Warm Up & Mobility - 12 Minutes 2. Teaching - 10 Minutes 3. Metcon - AMRAP x 20 “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats

Thursday, 16 August 18

1. Warm Up & Mobility - 14 Minutes 2. Teaching - 15 Minutes 3. Metcon - 30 Minute Cap "Munchies" - Mack’s Farewell/Bday WOD 19 Thrusters 75/55 19 Kettlebell Swings 53/35 19 Wall Balls 20/14 19 Power Snatches 75/55 19 Box Jumps 24/20 19 Abmat Situps 19 Goblet Lunges 53/35 19 Bar Over Burpees *50m Sprint EMOM

Wednesday, 15 August 2018

WOD Brief + Group Warm Up (12 mins) Mobility (3 mins) Teaching (15 mins) Strategy + WOD (18 mins) Edward’s Birthday WOD 3 Rounds for Time (18 min CAP) 8 Deadlifts @ 1.5 BW 15 Pull Ups 64 Double Unders Cash Out: 54 Calorie Row

Tuesday, 14 August 2018

WOD Brief + Group Warm Up (12 mins) Mobility (3 mins) Teaching (10 mins) Strength (15 mins) Push Press: Build to a heavy set of three Strategy + WOD (20 mins) “Sky Hook” 3 Rounds For Time: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65)

Monday, 13 August 2018

WOD Brief + Group Warm Up (12 mins) Mobility (3 mins) Teaching (10 mins) Strategy + WOD (30 mins) “Run Train” 5 Rounds: 100 Meter Sandbag Run (50/35) 200 Meter Run 15 Burpees

Friday, 10 August 18

1. Warm Up & Mobility - 18 Minutes 2. Teaching - 12 Minutes 3. Metcon - AMRAP x 20 ”Free Fall” 200 Meter Run 20/14 Calorie Row 20 Kettlebell Swings (53/35) 20 Wallballs (20/14)

Thursday, 9 August 2018

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - AMRAP x 15 ”Paul Bunyan” 60 Double Unders 21/15 Calorie Row 15 Deadlifts (225/155)

Wednesday, 8 August 2018

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 30 Minutes “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Tuesday, 7 August 2018

1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Metcon - 30 Minutes “Lead Foot” AMRAP x 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP x 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP x 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups

Friday, 03 August 2018

WOD Brief + Group Warm Up (12 mins) Teaching (8 mins) Strength (15 mins) Deadlift 15 minutes to build to a heavy set of 10 deadlifts. Strategy + WOD (20 mins) “Captain Insano” 3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Row 20 Hang Kettlebell Reverse Lunges (53’s/35’s) 15/10 Calorie Row

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