Friday, 20 March 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) "Fight Gone Bad" 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20"") 1 Minute Push Press (75/55) 1 Minute Row Calories 1 Minute Rest

Thursday, 19 March 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 22:00) PRACTICE ROUND (22:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Farmers Only" 5 Rounds: 10 Kettlebell Swings (70/50) 200' Single Arm Farmers Carry (70/50) 20/15 Calorie Assault Bike

Wednesday, 18 March 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING & TEAM WEIGHT BUILD (12:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Caesar's Palace" Teams of 3 AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) Max Back Squats (225/155) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) Max Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) Max Deadlifts (275/185)

Tuesday, 17 March 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Triple Threat" On the 0: 1 Mile Run On the 10: 100/70 Calorie Row On the 20: 100/70 Calorie Assault Bike *30 Minute Cap

Monday, 16 March 2020

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) "Spice Girl" For Time: 21 Power Snatches (95/65) 5 Rounds of "Cindy" 21 Overhead Squats (95/65) 5 Rounds of "Cindy" 21 Squat Snatches (95/65)

Friday, 13 March 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) STRATEGY + WOD (30:00 - 60:00) "Power Wash" Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)

Thursday, 12 March 2020

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) Vertigo AMRAP 18: 10 Russian Kettlebell Swings (70/53) 10 AbMat Sit-ups 10 x 10 Meter Shuttle Runs 20 Russian Kettlebell Swings (70/53) 20 AbMat Sit-ups 20 x 10 Meter Shuttle Runs 30 Russian Kettlebell Swings (70/53) 30 AbMat Sit-ups 30 x 10 Meter Shuttle Runs ... Continue to Add (10) Reps Until Time

Wednesday, 11 March 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) "Bergeron Beep Test" On the Minute For as Long as Possible (20 Minute Cap): 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

Tuesday, 10 March 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) Six Flags Every 3:00 x 6 Rounds: 15/12 Calorie Assault Bike 30 Double Unders 3 Power Snatches Build in Power Snatch Weight

Monday, 9 March 2020

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) "Overkill" 21-15-9: Double Dumbell Power Cleans (50's/35's) Box Jump Overs (24"/20") Double Dumbbell Front Squats (50's/35's) Toes to Bar

Friday, 6 March 2020

WOD BRIEF + GROUP WARMUP (0:00 - 8:00) TEACHING (8:00 - 15:00) PRACTICE ROUND (15:00 - 20:00) STRATEGY + WOD (20:00 - 60:00) “4-Wheel Drive” 5 Rounds: AMRAP 4: 21/15 Calorie Assault Bike 15 Burpee Box Jumps (24"/20") Max 10 Meter Shuttle Runs Rest 4 Minutes Between Rounds

Wednesday, 4 March 2020

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Full Circle" For Time: 1500 Meter Row 100 Double Unders 50 Calorie Assault Bike 100 Double Unders 1500 Meter Row

Tuesday, 3 March 2020

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) CLEAN AND JERK COMPLEX (25:00 - 40:00) * This 6-rep complex is designed to be completed unbroken 5 Sets: 3-Position Power Clean 3 Push Jerks PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Bottom Line" Ascending Ladder for 7 Minutes: 3 Clean and Jerks (135/95), 3 Toes to Bar 6 Clean and Jerks (135/95), 6 Toes to Bar 9 Clean and Jerks (135/95), 9 Toes to Bar ... Add (3) Reps to Each Movement Until Time Cap

Monday, 2 March 2020

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) "Pinball" 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating Dumbbell Power Snatches (50/35) 1 Minute Bike Calories 1 Minute Rest

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