Wednesday, 31 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) PRACTICE ROUND (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) “Ninja Turtle" Every 4 Minutes x 5 Rounds: 3 Chest to Bar Pull-ups 6 Toes to Bar 9 Deadlifts (225/155) 12/9 Calorie Assault Bike

Tuesday, 30 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) STRATEGY + WOD (25:00 - 60:00) "Kelly Rowland" For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row *1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)*

Monday, 29 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 22:00) PUSH JERK (22:00 - 35:00) Athletes will have 12-13 minutes to build to their heavy triple from the rack PRACTICE ROUND (35:00 - 45:00) # STRATEGY + WOD (45:00 - 60:00) "Beef Jerky" AMRAP 12: 21 Kettlebell Swings (53/35) 14 Kettlebell Reverse Lunges 7 Push Jerks (165/115)

Friday, 26 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) 3-POSITION POWER SNATCH (25:00 - 37:00) * Athletes will have 12 minutes to build to their heavy complex PRACTICE ROUND (37:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Hop Scotch" 5 Rounds: 10 Power Snatches (95/65) 10 Box Jump Overs (24/20)

Thursday, 25 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 18:00) TEACHING (20:00 - 30:00) PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Air BnB" 5 Rounds: 1 Minute AbMat Sit-ups 1 Minute Bike 1 Minute Air Squats 1 Minute Rest

Wednesday, 24 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 18:00) PUSH PRESS (18:00 - 30:00) Build to Heavy set of 3 PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Trail Blazer" 3 Rounds: 800 Meter Run 80 Double Unders 21 Push Presses (115/85)

Tuesday, 23 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) POWER CLEAN COMPLEX (25:00 - 37:00) Build to Heavy Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean PRACTICE ROUND (37:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Nowhere Fast" For Time: 50 Power Cleans (155/105) *On the Minute: 5 Toes to Bar *

Monday, 22 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) PRACTICE ROUND (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "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 (115/85) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row 12 Lateral Erg Burpees Max Overhead Squats (135/95)

Friday, 19 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 22:00) PRACTICE ROUND (35:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Scarface" 6 Rounds: 8 Power Snatches (115/85) 8 Bar-Facing Burpees

Thursday, 18 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) “Skyscraper” AMRAP 6: 2 Rope Climbs 6 Hang Power Cleans (165/115) 12/9 Calorie Assault Bike Rest 6 Minutes AMRAP 6: 2 Rope Climbs 6 Hang Power Cleans (135/95) 12/9 Calorie Assault Bike

Wednesday, 17 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 18:00) TEACHING (18:00 - 30:00) PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Meter Maid" For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (20/14) 9 Box Jumps (24/20) 200 Meter Run

Tuesday, 16 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) TEACHING (15:00 - 30:00) PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 45:00) “2k Row” For Time: 2,000 Meter Row

Monday, 15 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) THRUSTER (20:00 - 32:00) Build to heavy set of 3 PRACTICE ROUND (32:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Tailspin" AMRAP 14: 15 Thrusters (95/65) 30 Double Under 15 Chest to Bar Pull-ups 30 Double Unders

Friday, 12 July 2019

WOD BRIEF + GROUP WARMUP + MOBILITY (0:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "BFF" Teams of 2, AMRAP 25: 3-6-9-12-15.... Calorie Row Kettlebell Swings (53/35) Wallballs (20/14) Partners Switch After Full Rounds

Thursday, 11 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) PUSH PRESS (20:00 - 35:00) * We’re choosing our weight for the barbell based off the push press * Choose a weight that you can complete in 1-2 sets each round TRANSITION + PRACTICE ROUND (35:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Bar Rescue" 5 Rounds: 21 Deadlifts 12 Push Presses Barbell: (115/85)

Wednesday, 10 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) TEACHING (15:00 - 30:00) PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Double Header" Buy-In: 35/25 Calorie Assault Bike 50-40-30-20-10: Double-Unders AbMat Sit-Ups Cash-Out: 35/25 Calorie Assault Bike

Tuesday, 9 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Run DMC" 4 Rounds: 200 Meter Run 10 Chest to Bar Pull-ups 200 Meter Run 10 Dumbbell Snatches (70/50)

Monday, 8 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) SQUAT CLEAN (25:00 - 37:00) * Athletes will have 12 minutes to build to their heavy single squat clean TRANSITION + PRACTICE ROUND (37:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Elizabeth" 21-15-9: Squat Cleans (135/95) Ring Dips

Wednesday, 3 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00) "Leg Work" On the 4:00 x 5 Rounds: 9 Box Jump Overs (30"/24") 15 Dumbbell Front Squats (50's/35's) 15/12 Calorie Assault Bike

Tuesday, 2 July 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) DEADLIFT (20:00 - 35:00) * 15 minutes to build to a heavy triple TRANSITION + PRACTICE ROUND (35:00 - 45:00) # STRATEGY + WOD (45:00 - 60:00) "Sugar Daddy" 21-15-9: Deadlifts (225/155) 400 Meter Run

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