Monday, 30 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) STRENGTH (20:00 - 35:00) * Athletes will have 15 minutes to build to their heavy single squat snatch PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Snake Bite" 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-ups

Friday, 27 September 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) "Gut Feeling" AMRAP 16: 12 Hang Power Cleans (155/105) 21 Lateral Barbell Burpees 12 Push Jerks (155/105) 21 Toes to Bar

Thursday, 26 September 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) "Double Dare" On the 4:00 x 5 Rounds: 25/20 Calorie Assault Bike 50 Double Unders 5 Deadlifts

Wednesday, 25 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Workaholic" 3 Rounds: 21/15 Calorie Row 15 Chest to Bar Pull-ups Directly Into... 3 Rounds: 21 Kettlebell Swings (53/35) 15 Thrusters (95/65)

Tuesday, 24 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 18:00) TEACHING (15:00 - 25:00) SINGLE ARM DUMBBELL STRICT PRESS (25:00 - 40:00) * Athletes have 15 minutes to complete 5 sets of 8 on each arm, for a total of 10 sets PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Surfer on Acid" 3 Rounds: 400 Meter Run 21 Burpees

Monday, 23 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) BARBELL 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) "Bartender" AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85

Friday, 20 September 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) "Air Conditioning" On the 5:00 x 4 Rounds: 20 Single Arm Dumbbell Snatches (50/35) 40 Air Squats 20/15 Calorie Row

Thursday, 19 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) STRENGTH (20:00 - 30:00) Athletes will have 10 minutes to build to a heavy single weighted strict pull-up PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Sleeping Bag" 4 Rounds: 15 Strict Pull-ups 200 Meter Run 30 AbMat Sit-ups 200 Meter Wreck Bag Run (50/35)

Wednesday, 18 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Bar Crawl" Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) Max Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Front Squats (135/95) 50 Front Squats (155/105) Max Front Squats (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) Max Deadlifts (275/185)

Tuesday, 17 September 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) "Fuller Circle" For Time: 50/35 Calorie Assault Bike 125 Double Unders 2k Row 125 Double Unders 50/35 Calorie Assault Bike

Monday, 16 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 18:00) TEACHING (18:00 - 30:00) PRACTICE ROUND (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Master Splinter" 3 Rounds: 400 Meter Run 12 Burpee Box Jumps (24/20) 15 Thrusters (95/65)

Friday, 13 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 16:00) TEACHING (16:00 - 28:00) PRACTICE ROUND (28:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Tummy Time" 15-12-9-12-15: Toes to Bar Deadlifts (205/145) Lateral Barbell Burpees

Thursday, 12 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Family Feud" Class Divides Into 2 Even Teams: AMRAP 25: Buy-In: 800 Meter Run 50 Meter Sled Push (90/45) 100 Meter Wreck Bag Run (50/35) 200 Meter Run

Wednesday, 11 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 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 MEANING * The 2001 meter row represents the year * The 4 rounds represents the four planes * The 9 Rope Climbs represents the month * The 11 Bear Complexes represent the day * The 2977 meter row represents the lives lost

Tuesday, 10 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 22:00) PRACTICE ROUND (22:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Road Trip" 5 Rounds: 15 Kettlebell Swing (70/53) 400 Meter Run 40 Double Unders

Monday, 9 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (13:00 - 20:00) OVERHEAD SQUAT (20:00 - 35:00) Athletes will have 15 minutes to gradually build to a heavy single overhead squat PRACTICE ROUND (35:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Hot Mess" 2 Rounds: 25 Overhead Squats (115/85) 35/25 Calorie Assault Bike

Friday, 6 September 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) "Toon Squad" Teams of 3 3 Rounds: 4 Minute Bike Calories 3 Minute Wallballs (20/14) 2 Minute Burpees

Thursday, 5 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING - (15:00 - 35:00) PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Slam Dunk" AMRAP 15: 200 Meter Run 15 WB Sit Ups 3 Rope Climbs

Wednesday, 4 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 22:00) PRACTICE ROUND (22:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Fish Out of Water" For Time: 2k Row 10 Rounds of "The Chief" (155/105) 1 Round of "The Chief": 3 Power Cleans 6 Push-ups 9 Air Squats

Tuesday, 3 September 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) PRACTICE ROUND (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Big Bird" AMRAP 18: 20 Dumbbell Snatches (50/35) 20/15 Calorie Assault Bike 20 Dumbbell Box Step-Ups (24/20) 20 Pull-ups

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