Friday, 29 November 2019

NO CLASSES TODAY!!! WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 18:00) TEMPO DEADLIFT (18:00 - 30:00) * A quick 10-12 minutes to work to a moderate single on tempo deadlifts * Sticking to the tempo is more important than the weight on the barbell * Athletes can stick with it by having their buddies count out loud for them * Holding the 5 seconds up, 5 seconds down tempo will help athletes with: * Body Control * Awareness * Strength * Hypertrophy PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Steam Roller" For Time: 25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts 25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts 25/18 Calorie Assault Bike, 25 Sit-ups, 6 Dea

Thursday, 28 November 2019

HAPPY THANKSGIVING!! Remember there are no classes today but here's a workout for those of you who want to get a little turkey burn going. Have a great day and enjoy those treats! WARM UP (0:00 - 10:00) 400 Meter Run :40 Seconds Air Squat Hold Child's Pose Chest Stretch :30 Seconds Scap Pull-ups Push-up to Down Dog Air Squats :20 Seconds Kip Swings Straight Leg Inchworms Air Squats :15 Seconds Strict Pull-ups Push-ups Air Squats WOD (15:00 - 60:00) "Murph" For Time: 1 Mile Run 100 Pull-Ups 200 Pushups 300 Air Squats 1 Mile Run

Wednesday, 27 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) 3-POSITION POWER SNATCH (20:00 - 35:00) * The 3 positions we're working from today are: 1. The Pockets 2. 1 Inch Above Knee 3. The Floor PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Power Wheels" AMRAP 3: 9/6 Calorie Assault Bike 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 4 Power Snatches (135/95)

Tuesday, 26 November 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) "Snack Bar" 3 Rounds: 400 Meter Run 10 Power Cleans (155/105) 500/400 Meter Row 10 Push Jerks (155/105)

Monday, 25 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) BACK SQUAT (25:00 - 40:00) * Athletes will have 15 minutes to complete 3 "Working Sets" of 5 reps PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Taco Bell" AMRAP 9: 35 Double Unders 25 Air Squats 15 Kettlebell Swings (53/35)

Friday, 22 November 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) "Singled Out" 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Single Arm Dumbbell Snatches (50/35) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35) 1 Minute Calorie Row 1 Minute Rest

Thursday, 21 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUNDS (20:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Old MacDonald" 5 Rounds: 100 Meter Farmers Carry (53's/35's) 30 AbMat Sit-ups 10 Wreck Bag Over Shoulder (70/50)

Wednesday, 20 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) PAUSING OVERHEAD SQUAT (20:00 - 35:00) * Athletes will have 15 minutes to build to a heavy single pausing overhead squat out of the rack PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Double Jointed" AMRAP 16: 15 Overhead Squats (95/65) 30 Double Unders 15 Deadlifts (95/65) 30 Double Unders

Tuesday, 19 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (TOUCH ON IN WARMUP) PRACTICE ROUND (10:00 - 15:00) STRATEGY + WOD (15:00 - 60:00) "Sea Horse" 3 Rounds: 40/30 Calorie Assault Bike 800 Meter Row 400 Meter Run 20 Burpees

Monday, 18 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) MACHO MAN COMPLEX (25:00 - 40:00) * Athletes will have 15 minutes to build to a heavy Macho Man complex PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Randy Savage" AMRAP 12: 3 Rounds of ""Macho Man"" (135/95) 15 Toes to Bar *1 Round of "Macho Man": * 3 Power Cleans 3 Front Squats 3 Push Jerks

Friday, 15 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) STRENGTH (25:00 - 40:00) * Athletes will have 15 minutes to build to their heavy complex of 1 hang power clean and 1 power clean PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Power Bar" AMRAP 12: 9 Hang Power Cleans (135/95) 12 Push-ups 15 Deadlifts (135/95)

Thursday, 14 November 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) "Climbing Annie" 10-20-30-40-50: Double Unders AbMat Sit-ups *After Each Set: * Rope Climbs (1-2-3-4-5)

Wednesday, 13 November 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 complex of 2 back squats, 1 pausing and 1 regular PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Step Aerobics" 3 Rounds For Time: 30 Plate Burpees (15/10) 20/14 Calorie Assault Bike 10 Single Dumbbell Box Step-ups (Each Side)

Tuesday, 12 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) STRATEGY + WOD (30:00 - 60:00) "Piggy Back" Teams of 2 12 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over Dumbbell 12 x 10 Meter Shuttle Run *Switch After Fully Completed Rounds (6 Each)

Monday, 11 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 5:00) TEACHING (5:00 - 10:00) PRACTICE ROUND (10:00 - 15:00) STRATEGY + WOD (15:00 - 35:00) "Jack" AMRAP 20: 10 Push Press (115/85) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20)

Thursday, 7 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 20:00) MOVEMENT PREP + REHEARSAL (20:00 - 35:00) WOD (35:00 - 60:00) “Goat Day" On the Minute x 20: Odd Minutes: Movement 1 Even Minutes: Movement 2

Wednesday, 6 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) STRATEGY + WOD (30:00 - 60:00) "My Fitness Pals" Teams of 3 5 Rounds: Minute 1: 50 Double Unders Minute 2: 25 AbMat Sit-ups Minute 3: Max Calorie Bike Minute 4: Rest *Score is Total Bike Calories

Tuesday, 5 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) POWER SNATCH (25:00 - 40:00) * Over the 12 minutes, athletes will complete 3 reps every minute PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "High Noon" AMRAP 12: 12 Power Snatches (95/65) 12 Push-ups 12 Chest to Bar Pull-ups

Monday, 4 November 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 15:00) PRACTICE ROUND (15:00 - 20:00) STRATEGY + WOD (20:00 - 35:00) "Open Concept" AMRAP 5: 1000 Meter Row Max Wallballs (20/14) Rest 5 Minutes AMRAP 5: 50 Wallballs (20/14) Max Meter Row

Friday, 1 November 2019

Open 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10 clean and jerks, 145 | 225 lb. 30 single-leg squats 5 clean and jerks, 175 | 275 lb. 30 single-leg squats 5 clean and jerks, 205 | 315 lb. ♀ 20-in. box ♂ 24-in. box Time cap: 20 minutes

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