Friday, 28 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUNDS (20:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Sicko Mode" 21-15-9: Calorie Row Calorie Bike Directly Into… 21 Hang Squat Clean Thrusters (135/95)

Thursday, 27 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) DEADLIFT (20:00 - 40:00) * 20 minutes to build to our heavy sets of 3-2-1 PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Shrute Farms" AMRAP 14: 100 Meter Farmers Carry (50's/35's) 30 AbMat Sit-ups 100 Meter Farmers Carry (50's/35's) 15 Deadlifts (205/145)

Wednesday, 26 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) # STRATEGY + WOD (35:00 - 60:00) "Nancy" 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65)

Tuesday, 25 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Water Break" AMRAP 4: 27 Hang Power Cleans (95/65) 27 Burpees Over Rower 27/21 Calorie Row Rest 4 Minutes AMRAP 4: 21 Hang Power Cleans (115/85) 21 Burpees Over Rower 21/15 Calorie Row Rest 4 Minutes AMRAP 4: 15 Hang Power Cleans (135/95) 15 Burpees Over Rower 15/12 Calorie Row

Monday, 24 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) FRONT SQUAT (20:00 - 35:00) * 15 minutes to gradually build to heavy complex PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Jack Daniels" For Time: 1,000 Meter Run 50 Thrusters (45/35) 30 Pull-ups

Friday, 21 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "El Niño" For Time: 1 Mile Run 50 Dumbbell Snatches (50/35) 400 Meter Wreck Bag Run (50/35) 30 Pull-ups 20 Burpee Box Jumps (24/20)

Thursday, 20 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 13:00) MOBILITY (13:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Mano y Mano" Class Divides Into 2 Teams: 3 Rounds: Team 1: Row Calories (Team Score) Team 2: 400 Meter Prowler Push

Wednesday, 19 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (15:00 - 25:00) BARBELL COMPLEX (25:00 - 40:00) 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats * 15 minutes to build to a heavy complex * A good format may be one set every 1:30-2:00 PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Bartender" AMRAP x 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85

Tuesday, 18 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY - (18:00 - 30:00) TEACHING (12:00 - 15:00) PRACTICE ROUND (3:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Helen" 3 Rounds: 400m Run 21 Kettlebell Swings 53/35 12 Pull Ups

Monday, 17 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (12:00 - 15:00) BACK SQUATS (15:00 - 30:00) * 3 working sets of 6 today * Athletes have the choice of building or staying at the same weight across TEACHING PART 2 (30:00 - 35:00) PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Escape from Wonderland" 3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row

Friday, 14 June 2019

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) "Rush Hour" On the 4:00 x 5 Rounds: 14/10 Calorie Bike 10 Lateral Barbell Burpees 5 Power Snatches (135/95)

Thursday, 13 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) # STRATEGY + WOD (35:00 - 60:00) "Pharmacy" 5 Rounds: 100' Walking Lunge (No Weight) 30 AbMat Sit-ups 12 Dumbbell Power Cleans (50's/35's)

Wednesday, 12 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) THRUSTER (20:00 - 35:00) * Thruster will come from the rack today * Building in weight on unbroken sets of 3 PRACTICE ROUND (35:00 - 40:00) # STRATEGY + WOD (40:00 - 60:00) "Chest Hair" For Time: 25 Thrusters (95/65) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 Thrusters (95/65)

Tuesday, 11 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 13:00) TEACHING (13:00 - 20:00) PRACTICE ROUND (20:00 -25:00) STRATEGY + WOD (25:00 - 40:00) "The Good Life" 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24”/20")

Monday, 10 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) HANG SQUAT SNATCH (25:00 - 40:00) 15 minutes to build to a heavy hang squat snatch from the floor PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "High Heels" AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders

Friday, 7 June 2019

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) "Deck of Cards" For Time: 52 Cards Hearts: Kettlebell Swings (53/35) Spades: Burpees Clubs: AbMat Sit-Ups Diamonds: Goblet Squats (53/35) Aces: 200 Meter Run

Thursday, 6 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 15:00) PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Tail Lights" Teams of 3 (For Time | 25 Minute Cap) 100 Deadlifts (135/95) 400 Meter Prowler Push (45/35) 75 Deadlifts (185/135) 400 Meter Prowler Push (45/35) 50 Deadlifts (225/155) 400 Meter Prowler Push (45/35)

Wednesday, 5 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Slap Happy" AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats (135/95) 4 Burpee Box Jump Overs (24/20)

Tuesday, 3 June 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (15:00 - 25:00) POWER CLEAN COMPLEX (25:00 - 40:00) * 15 Minutes to Build to a Heavy Complex PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Power Ranger" For Time: 15 Power Cleans (155/105) 
600 Meter Run 10 Power Cleans (155/105) 
400 Meter Run 5 Power Cleans (155/105) 
200 Meter Run

Monday, 2 June 2019

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) "Eighteen Wheeler" AMRAP 18: 12/9 Calorie Assault Bike 15 Wallballs (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar

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