September 30, 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...

September 27, 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

September 26, 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

September 25, 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)

September 24, 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 (4...

September 23, 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 Sq...

September 20, 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

September 19, 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-up...

September 18, 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...

September 17, 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...

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Recent WODs

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September 21, 2020

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September 10, 2020

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