Friday, 28 September 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Twist and Shout" AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders

Thursday, 27 September 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Amphibious"3 Rounds: 200 Meter Farmers Carry (53's/35's) 400 Meter Run 800 Meter Row

Wednesday, 26 September 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) PUSH PRESS (25:00 - 40:00) Athletes will team up on racks to build to their heavy set of 10. TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Clothesline" AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) …. Up by (2) reps until the finish.

Tuesday, 25 September 2018

WOD BRIEF + GROUP WARMUP - 10:00 MOBILITY + ACTIVATION - 2:00 TEACHING - 13:00 STRATEGY + WOD - 30:00 Cap "Flip Flop" 30-20-10: Kettlebell Swings (53/35) Calorie Row Directly into... 10-20-30: Deadlifts (135/95) Calorie Row Women Complete (21-15-9 / 9-15-21) Calories on Rower.

Monday, 24 September 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) FRONT SQUAT (25:00 - 40:00) Athletes will have 15 minutes to complete their 3 sets of 5. TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Wasabi" For Time: 1,000 Meter Run 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees

Friday, 21 September 2018

HAPPY BIRTHDAY ASTON! WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) Aston's Birthday WOD For Time: 91 Meter Run, 27 Power Snatches 91 Meter Run, 27 Overhead Squats 91 Meter Run, 21 Power Snatches 91 Meter Run, 21 Overhead Squats Barbell: (95/65)

Thursday, 20 September 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Back Seat" AMRAP 18: 30/21 Calorie Assault Bike 30 AbMat Sit-ups 20 Dumbbell Box Step-ups (35's/20's to a 20" Box)

Wednesday 19 September 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Gwen" Clean & Jerk 15-12- and 9 reps

Tuesday, 18 September 18

WOD BRIEF + GROUP WARMUP - 10:00 MOBILITY - 2:00 TEACHING - 18:00 STRATEGY + WOD - 25:00 Minute Cap "Under Fire" For Time: 400 Meter Run 50 Double Unders 15 Toes to Bar 15 Pull-ups 400 Meter Run 50 Double Unders 12 Toes to Bar 12 Pull-ups 400 Meter Run 50 Double Unders 9 Toes to Bar 9 Pull-ups

Monday, 17 September 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 32:00) REHEARSAL (32:00 - 37:00) STRATEGY + WOD (37:00 - 60:00) "Last Legs" Teams of 3: 0:00 - 5:00 - Max Front Squats 5:00 - 10:00 - Max Calorie Row 10:00 - 13:00 - Rest 13:00 - 18:00 - Max Back Squats 18:00 - 23:00 - Max Calorie Bike Squat Loads Increase Every 30 Reps: Front Squats 0-30 Reps (115/80) 31-60 Reps (135/95) 61-AMRAP (155/105) Back Squats 0-30 Reps (155/105) 31-60 (185/135) 61-AMRAP (225/155)

Friday, 14 September 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "The Good Life" 3 Rounds: 20 Shuttle Sprints 12 Burpees 21 Box Jumps (24/20)

Thursday, 13 Sep 18

WOD BRIEF + GROUP WARMUP - 12:00 MOBILITY - 3:00 TEACHING - 15:00 STRATEGY + WOD: "Nonstop" AMRAP x 8: 7/5 Calorie Row 10 Wallballs (20/14)

Wednesday, 12 September

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 20:00) STRENGTH (20:00 - 30:00) DEADLIFT Build to Heavy Set of 3 TRANSITION + REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Dead Meat" For Time: 1 Mile Run 100 Double Unders 30 Deadlifts (185/135) 800 Meter Run 50 Double Unders 20 Deadlifts (185/135) 400 Meter Run 25 Double Unders 10 Deadlifts (185/135)

Tuesday, 11 September 2018

WOD BRIEF + GROUP WARMUP (0:00 - 5:00) TEACHING (5:00 - 15:00) STRATEGY + WOD (15:00 - 60:00) “Always Remembered” Teams of 2: Buy-In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row

Monday, 10 September 2018

WOD BRIEF + GROUP WARMUP (0:00 - 8:00) MOBILITY (8:00 - 10:00) TEACHING: DUMBBELL SNATCH (10:00 - 18:00) REHEARSAL (18:00 - 23:00) STRATEGY + WOD (25:00 - 45:00) "E-Brake" 3 Rounds: 400 Meter Run 20 Alternating Dumbbell Snatches (50/35) 15/10 Calorie Row

Friday, 07 September 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Boat Race" 3 Rounds: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. Score us total time, including rest.

Thursday, 06 September 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Twenty=Something" AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row

Wednesday, 05 September 2018

WOD BRIEF + GROUP WARMUP (12 MINS) MOBILITY + ACTIVATION (3 MINS) TEACHING (15 MINS) REHEARSAL (10 MINS) STRATEGY + WOD (20 MINS) For Time: 200 Meter Run 21 Deadlifts (225/155) 200 Meter Run 18 Strict Handstand Push-ups 200 Meter Run 15 Deadlifts (225/155) 200 Meter Run 12 Strict Handstand Push-ups 200 Meter Run 9 Deadlifts (225/155) 200 Meter Run 6 Strict Handstand Push-ups

Tuesday, 04 September 2018

WOD BRIEF + GROUP WARMUP + MOBILITY (12 MINS) TEACHING (12 MINS) STRATEGY + WOD (18 MINS) "POWER STEERING 3 Rounds: 60 Air Squats 21/15 Calorie Row 15 Hang Power Cleans (155/105)

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