Wednesday, 01 August 2018
WOD Brief + Group Warm Up + Mobility (12 mins) Teaching + Movement Prep (13 minutes) Strategy + WOD (30 mins) “Hot Sauce” AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/80) rest 3 minutes AMRAP 3: 12/9 Calorie Row 12 Lateral Erg Burpees Max Overhead Squats (135/95)
Tuesday 31 July 2018
WOD Brief + Group Warm Up + Mobility (15 mins) Teaching (10 mins) Strategy + WOD (30 mins) “Jump City” For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95)
Monday, 30 July 2018
CrossFit Total 1RM Back Squat 1RM Shoulder Press 1RM Deadlift 1 rep
Friday, 27 July 18
1. Warm Up - 10 Minutes 2. Teaching - 8 Minutes 3. Weightlifting - 15 Minutes Build to Heavy Complex: Power Clean + Front Squat + Push Jerk 4. Metcon - 20 Minutes "Wise Men" AMRAP x 3: Macho Man (135/95) Rest 3 Minutes AMRAP x 3: Macho Man (155/105) Rest 3 Minutes AMRAP x 3: Macho Man (185/135) 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Thursday, 26 July 2018
WOD Brief + Group Warm Up (10 mins) Teaching (10 mins) Strategy + WOD (30 mins) “Family Feud” AMRAP 25: 50 Foot Walking Lunges 100 Meter Sand Bag Run (50/35) 200 Meter Run Class Divides Into Even Teams
Wednesday, 25 July 2018
WOD Brief + Group Warm Up + Mobility (12 mins) Teaching (13 mins) Strategy + WOD (30 mins) “Fire Alarm” For Time: 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test 50/35 Calorie Row 3 Rounds Bergeron Beep Test *1 Round of Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees
Tuesday, 24 July 18
1. Warm Up & Mobility - 15 Minutes 2. Teaching - 15 Minutes 3. Metcon - 20 Minute Cap "Pumped Up Game Changer" 21-15-9: Deadlifts (275/185) Box Jump (30/24)
Monday, 23 July 2018
WOD Brief + Group Warm Up (8 mins) Mobility (2 min) Teaching (10 mins) Strategy + WOD (30 mins) “Foul Ball” 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35)
Friday, 20 July 18
1. Warm Up & Mobility - 15 Minutes 2. Teaching - 10 Minutes 3. Metcon - 21 Minutes On the 3:00 x 7 Rounds 400 Meter Run
12 Russian Kettlebell Swings 70/53
Thursday, 19 July 2018
1. WOD Brief + Group Warm Up - (10 mins) 2. Mobility - (2 mins) 3. Teaching - (13 mins) 4. Strategy + WOD - (25 mins): “Deadpool” On the 3:00 x 7 Rounds: 21 AbMat Sit-Ups 21 Medicine Ball Squat Jumps (20/14) 7-6-5-4-3-2-1 Deadlifts
