Friday, 28 February 2020

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) "Fortitude" Alternating On the Minute x 30 (15 Rounds): Even Minutes: 15/12 Calorie Row Odd Minutes: 15 Burpees

Thursday, 27 February 2020

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) "Paypal" Teams of 3 AMRAP 20: 30 Strict Pull-ups 40 Strict Dumbbell Presses (35's/25's) 50 Back Squats* **Round 1:** 155/105 **Round 2:** 185/135 **Round 3:** 205/145 **Round 4:** 225/155 **Round 5:** 245/165 (Max Reps)

Wednesday, 26 February 2020

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 - 50:00) "Turbo Tax" AMRAP 15: 30/21 Calorie Assault Bike 30 Kettlebell Swings (53/35) 30 Box Jumps (24""/20"") 30 Deadlifts (135/95)

Tuesday 25 February 2020

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) "Double Jeopardy" On the 4:00 x 5 Rounds: 50 Double Unders 5 Bar Muscle-ups 5 Power Snatches *Build in Power Snatch Weight*

Monday, 24 February 2020

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) "Deadliest Catch" 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees

Friday, 21 February 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 22:00) MACHO MAN COMPLEX (22:00 - 35:00) * Athletes will have about 13 minutes to build to a heavy Macho Man Complex: 1 Power Clean 1 Front Squat 1 Push Jerk PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Wise Men" AMRAP 3: Max Rounds of ""Macho Man"" (135/95) Rest 3 Minutes AMRAP 3: Max Rounds of ""Macho Man"" (155/105) Rest 3 Minutes AMRAP 3: Max Rounds of ""Macho Man"" (185/135)

Thursday, 20 February 2020

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) "Ground Ball" AMRAP 18: 100' Walking Lunge 1 Rope Climb 15 Kettlebell Swings 53/35 1 Rope Climb

Wednesday, 19 February 2020

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) Long Haul 2 Rounds: 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie Row Box: 24/20 Dumbbell: 50/35

Tuesday, 18 February 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 22:00) DEADLIFT (22:00 - 35:00) * Athletes will have about 13 minutes to build to a Heavy Set of 5 Deadlifts PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "The Undertaker" AMRAP 13: 60/45 Calorie Assault Bike Directly Into... 5 Deadlifts (245/165) 15 AbMat Sit-ups 25 Double Unders

Monday, 17 February 2020

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) "Foot Locker" 5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into... 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55)

Thursday, 13 February 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 23:00) PRACTICE ROUNDS (23:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Moscow Mule" On the 4:00 x 6 Rounds: 15 Russian Kettlebell Swings (70/53) 50' Walking Lunge 15/12 Calorie Assault Bike

Wednesday, 12 February 2020

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) "Venti" AMRAP 20: 20 Wallballs (20/14) 20 Single Arm Dumbbell Power Snatches (50/35) 20 Box Jumps (24/20) 20 Single Arm Dumbbell Push Presses (50/35) 20/15 Calorie Row

Tuesday, 11 February 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 22:00) BENCH PRESS (22:00 - 35:00) * Athletes will have about 13 minutes to build to a Heavy Triple Bench Press PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Swole Cycle" Tabata Intervals: Strict Pull-ups Bike Calories Push-ups Bike Calories **Tabata** = 8 Rounds of :20 On, :10 Off

Monday, 10 February 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) HANG SQUAT CLEAN (25:00 - 40:00) * Athletes will have 15 minutes to build to a Heavy Single Hang Squat Clean PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Underrated" AMRAP 9: 30 Double Unders 1 Hang Squat Clean (135/95) 30 Double Unders 2 Hang Squat Cleans (135/95) 30 Double Unders 3 Hang Squat Cleans (135/95)

Friday, 7 February 2020

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) "Stranger Things" Teams of 2 AMRAP 25: 3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Assault Bike 6 Wallballs (20/14) 6 Kettlebell Swings (53/35) 6 Calorie Assault Bike 9 Wallballs (20/14) 9 Kettlebell Swings (53/35) 9 Calorie Assault Bike ... Climb By 3's Each Round *Athletes Switch After Completing Full Rounds

Thursday, 6 February 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) MUSCLE SNATCH (20:00 - 30:00) * Athletes will have 10 minutes to build to something moderate for a set of 3 Muscle Snatches PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Four Square" On the 4:00 x 5 Rounds: 300/250 Meter Row 20 AbMat Sit-ups 3 Power Snatches *Athletes Build in Weight Over the 5 Rounds*

Wednesday, 5 February 2020

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) "Arm & Hammer" Buy-In: 15 Clusters (135/95) 3 Rounds: 21/15 Calorie Assault Bike 15 Chest to Bar Pull-ups Cash-Out: 15 Clusters (135/95)

Tuesday, 4 February 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) STRICT GYMNASTICS (30:00 - 40:00) * Athletes will have 10 minutes to work through the strict gymnastic movement of their choice 3 Sets for Max Reps (Choose 1): Max Strict Handstand Push-ups Max Strict Ring Dips Max Push-ups PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Bubbles" AMRAP 12: 10 Burpees 25 Double Unders

Monday, 3 February 2020

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) "Dead Space" On the 5:00 x 5 Rounds: 7 Deadlifts (185/135) 20 Alternating Jumping Lunges 7 Deadlifts (185/135) 20 x 10 Meter Shuttle Runs

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