Friday, 30 November 18
WOD BRIEF + GROUP WARMUP (0:00 - 13:00) MOBILITY (13:00 - 15:00) TEACHING (15:00 - 30:00) STRATEGY + WOD (35:00 - 60:00) AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row
Thursday, 29 November 2018
WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 18:00) TEACHING (18:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Arm Candy" 6 Rounds: 15/12 Calorie Assault Bike 12 Burpees 100 Meter Farmers Carry (53's/35's)
Wednesday, 28 November 2018
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) Last Call Pt 1 Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes Last Call Pt 2 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) Rest 3 Minutes Last Call Pt 3 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/
Tuesday, 27 November 2018
WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 17:00) TEACHING (17:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Criss Cross" AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar
Monday, 26 November 2018
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) Freedom Sauce Pt 1 AMRAP 3: 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3 Minutes Freedom Sauce Pt 2 AMRAP 3: 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row Rest 3 Minutes Freedom Sauce Pt 3 AMRAP 3: 15 Overhead Squats (135/95) 15 Burpee Over the Erg Max Calorie Row Rest 3 Minutes Freedom Sauce Pt 4 AMRAP 3: 1
Wednesday, 21 November 2018
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Christine" 3 Rounds For Time •Row 500m •12 Deadlifts (bodyweight) •21 Box Jumps (24''/20'')
Tuesday, 20 November 2018
WOD BRIEF + GROUP WARMUP (0:00 - 14:00) MOBILITY (14:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSAL (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Full Count" 30-25-20-15-10: Kettlebell Swings (53/35) After Each Set: 14/10 Calorie Assault Bike 200 Meter Wreck Bag Run (50/35)
Monday, 19 November 2018
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) MACHO MAN (25:00 - 40:00) TRANSITION + REHEARSAL (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 *Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Friday, 16 November 2018
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) DEADLIFT (25:00 - 40:00) Build to Heavy Set of 6-4-2 TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Smooth Criminal" AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)
Thursday, 15 November 2016
# WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 18:00) TEACHING (18:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD + FLEX TIME (40:00 - 60:00) "Jackie" For time: • 1000m row • 50 Thruster 45/35# • 30 Pull-ups
