Friday, 30 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) CLEAN COMPLEX (20:00 - 35:00) Build to a Heavy Complex: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Squeaky Clean" 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans

Thursday, 29 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (0:00 - 12:00) TEACHING (12:00 - 20:00) STRICT PRESS (20:00 - 35:00) * The bar starts out of the rack for our heavy 5 strict press PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Heavy Metal" AMRAP 12: 10 Strict Presses (95/65) 25 Double Unders 10 Strict Pull-ups 25 Double Unders

Wednesday, 28 August 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) "Halftime" 30-20-10: Dumbell Power Snatch (50/35) Wallballs (20/14) Directly Into... 10-20-30: Burpees Calorie Row

Tuesday, 27 August 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) "Cement Truck" Every 5 Minutes x 5 Rounds: 400 Meter Run 12/9 Calorie Assault Bike 15 Toes to Bar

Monday, 26 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (12:00 - 20:00) THRUSTER (20:00 - 35:00) * With the bar starting from the floor, build to a 10RM thruster PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Sucker Punch" 21-18-15-12-9: Kettlebell Swing (53/35) Thrusters (75/55)

Friday, 23 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) Crazy Stairs" For Time: 10 Rounds of "Cindy" 50/35 Calorie Row 30 Power Snatches (115/85)

Thursday, 22 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 15:00) PRACTICE ROUND (15:00 - 20:00) STRATEGY + WOD (20:00 - 60:00) "Team Tosh Sprints" Teams of 2: 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run

Wednesday, 21 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Frank the Tank" AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

Tuesday, 20 August 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) "30 Rock" AMRAP 20: 30 Kettlebell Swings (53/35) 30 Push Presses (95/65) 21/15 Calorie Assault Bike 30 Toes to Bar

Monday, 19 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) # BACK SQUAT (20:00 - 35:00) * Athletes will have 15 minutes to build to a heavy 3 sets of 5 TRANSITION + PRACTICE ROUND (35:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Dirty Water" For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row

Friday, 16 August 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 - 60:00) "Hangnail" AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165)

Thursday, 15 Thursday 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Wreck Trek" On the 10:00 x 3 Rounds: 200 Meter Run 15 Toes to Bar 200 Meter Wreck Bag Run (50/35) 15 Wallballs (30/20) 200 Meter Run

Wednesday, 14 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 13:00) TEACHING (13:00 - 23:00) 3-POSITION POWER CLEAN (23:00 - 35:00) * Athletes will have about 12 minutes to build to a heavy 3-position power clean 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "IHOP" AMRAP 15: 60 Double Unders 30/24 Calorie Row 15 Power Cleans (115/85)

Tuesday, 13 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) BENCH PRESS (20:00 - 35:00) * Athletes will have 15 minutes to build to a heavy triple bench press TRANSITION + PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Swole Cycle" Tabata Style: Strict Pull-Ups Bike Calories Push-ups Bike Calories *Tabata: 8 Rounds of :20 On / :10 Off *

Monday, 12 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 16:00) TEACHING (16:00 - 30:00) PRACTICE ROUNDS (30:00 - 40:00) # STRATEGY + WOD (40:00 - 60:00) "Hit and Run" 3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches (70/50) 21 Single Dumbbell Squats (70/50)

Friday, 9 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Blockbuster" AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Max Rounds of "The Chief" (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Assault Bike Max Rounds of "The Chief" (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Assault Bike Max Rounds of "The Chief" (175/125) *1 Round of "The Chief": 3 Power Cleans 6 Push-ups 9 Air Squats *

Thursday, 8 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 18:00) PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Hip Hop" For Time: 1 Mile Run *Directly Into...* 50-40-30-20-10: Double Unders AbMat Sit-ups

Wednesday, 7 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUND (35:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Optimus Prime" AMRAP 7: Wallballs (20/14) *On the Minute: 5 Deadlifts (225/155)*

Tuesday, 6 August 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) "Monkey Business" 4 Rounds: 400 Meter Run 20 Dumbbell Hang Clean and Jerks (50/35) 15 Pull-ups

Monday, 5 August 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) SNATCH COMPLEX (20:00 - 35:00) Build to Heavy Complex: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch PRACTICE ROUND (35:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Rocket Power" For Time: 21 Lateral Barbell Burpees 21 Power Snatches (115/85) 15 Lateral Barbell Burpees 15 Overhead Squats (115/85) 9 Lateral Barbell Burpees 9 Squat Snatches (115/85)

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