HAPPY HALLOWEEN!

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY + ACTIVATION (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSALS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Team Cement Mixer" Teams of 2 10 Rounds Total (5 Each): 400 Meter Run 12 Toes to Bar

Tuesday, 30 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) HANG POWER CLEAN (25:00 - 40:00) Build to a heavy set of 3. TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Hangman" For Time: 21 Hang Power Cleans (135/95) 21 Lateral Barbell Burpees 100 Double Unders 15 Hang Power Cleans (135/95) 15 Lateral Barbell Burpees 75 Double Unders 9 Hang Power Cleans (135/95) 9 Lateral Barbell Burpees 50 Double Unders

Monday, 29 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Blitzen" 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)

Friday, 26 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Knuckle Sandwich" For Time: 800 Meter Run 30 Power Cleans (185/135) 800 Meter Run

Thursday, 25 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 28:00) DEADLIFT (28:00 - 43:00) Build to Heavy Set of 6-4-2 TRANSITION + REHEARSAL (43:00 - 48:00) STRATEGY + WOD (48:00 - 60:00) "Optimus Prime" AMRAP 7: Wallballs (20/14) On the Minute: 7 Deadlifts (225/155)

Wednesday, 24 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) OVERHEAD SQUAT (25:00 - 40:00) Build to Heavy Set of 3 TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Ground Breaking" For Time: 50/35 Calorie Row 35 Lateral Barbell Burpees 50 Overhead Squats (95/65)

Tuesday, 23 October 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) "Bar Keeper 1" AMRAP 5 Buy-In: 400 Meter Run Followed By… 21 Chest to Bar Pull-ups 21/15 Calorie Assault Bike Rest 5 Minutes "Bar Keeper 2" AMRAP 5: Buy-In: 400 Meter Run Followed By… 15 Toes to Bar 15/10 Calorie Assault Bike Rest 5 Minutes "Bar Keeper 3" AMRAP 5: Buy-In: 400 Meter Run Followed By… 9 Pull-ups 9/6 Calorie Assault Bike

Monday, 22 October 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) "Hands Down" AMRAP 18: 30 Double Unders 10 Dumbbell Power Cleans 30 Double Unders 10 Dumbbell Hang Squat Cleans 30 Double Unders 10 Dumbbell Push Presses 30 Double Unders 10 Dumbbell Reverse Lunges 30 Double Unders 10 Dumbbell Thrusters Dumbbells: (50’s/35’s)

Friday, 19 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD + COOL DOWN (40:00 - 60:00) "Tiger Blood" 3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run

Thursday, 18 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY + ACTIVATION (12:00 - 15:00) TEACHING (15:00 - 25:00) BACK SQUAT (25:00 - 40:00) 3 Sets of 5 Athletes will have 15 minutes to build in weight to a heavy set of 5 or find a challenging weight to complete 3 sets of 5 across. TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Hokey Pokey" AMRAP 12: 15 Kettlebell Swings (70/53) 30 AbMat Sit-ups 45 Air Squats

Wednesday, 17 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Take 5 - Part 1" AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Directly Into… 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes "Take 5 - Part 2" AMRAP 5: Buy-In: 25/20 Calorie Assault Bike Directly Into… 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes "Take 5 - Part 3" AMRAP 5: Buy-In: 15/10 Calorie Assault Bike Directly Into… 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

Tuesday, 16 Oct 18

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) STRATEGY + WOD (30:00 - 60:00) "Down & Out" 21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run* *After Each Round. 5 Total Runs.

Monday, 15 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Squeaky Wheel" AMRAP 15: 60 Double Unders 100 meter Run 10 Push Jerks (165/110)

Friday, 12 October 2018

WOD BRIEF THAT YOU'LL PROBABLY IGNORE + GROUP HUG (0:00 - 10:00) WE'RE GONNA STRETCH AND STUFF (10:00 - 12:00) TEACHING: FRONT SQUAT SO ATTENTION DANG (12:00 - 20:00) FRONT SQUAT (20:00 - 35:00) Athletes will have 15 minutes to build in weight to a heavy tempo pausing front squat. More important than the weight on the bar is maintaining the 5 second negative and 3 second pause in the bottom. Plus we'll find out if you really were paying attention. TEACHING: TOES TO BAR & THRUSTER AND YES WE'RE TIRED TOO (35:00 - 40:00) TRANSITION + REHEARSAL "AKA I GOTTA GO PEE" (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Nine Yards" AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Bike 6 Thrusters

Wednesday, 10 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Run Wild" 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55)

Tuesday, 09 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) POWER CLEAN (20:00 - 35:00) Athletes will have 15 minutes to build to a heavy set of 5 touch and go reps. TRANSITION + REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Guard Rail" AMRAP 3: 9/6 Calorie Row 9 Power Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 7 Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 5 Power Cleans (155/105)

Monday, 08 October 2018

GROUP WARMUP (0:00 - 8:00) MOBILITY (8:00 - 10:00) TEACHING (10:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Dirty 30" For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders

Friday, 5 October 18

WOD BRIEF + GROUP WARMUP - 10:00 MOBILITY - 2:00 TEACHING - 13:00 STRATEGY + WOD - 30:00 Minute Cap For Time: 2k Row 150 Double Unders 10 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Thursday, 04 October 2018

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING: DUMBBELLS AND DEADLIFTS (12:00 - 28:00) STRATEGY + "BETTER HALF" (28:00 - 40:00) On the 1:30 x 7: 7 Dumbbell Strict Presses 7-6-5-4-3-2-1 Deadlifts *Same weight across on dumbbell strict presses. Build to heavy single deadlift. TEACHING + REHEARSAL: RUNNING (40:00 - 48:00) STRATEGY + 1 MILE RUN (48:00 - 60:00) Run 1600m

Wednesday, 03 October 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) "Long Gone" 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Row 1 Minute Rest *Score is lowest rep total across the five rounds.

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