Friday, 1 February 2019
WOD BRIEF + GROUP WARMUP (0:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) In Teams of 2 AMRAP 20: 75 Wallballs (20/14) 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20)
Thursday, 31 January 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) SNATCH EMOM (25:00 - 40:00) Each minute, athletes will complete 1 hang power snatch and 1 power snatch without putting the bar down TRANSITION + REHEARSAL (40:00 - 45:00) # STRATEGY + WOD (45:00 - 60:00) For Time: 75 Power Snatches (75/55)
Wednesday, 30 January 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) TEMPO PAUSING BACK SQUATS (25:00 - 40:00) REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35's) After Each Round: 30 Double Unders
Tuesday, 29 January 2019
WOD BRIEF + GROUP WARM UP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Assault Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165)
Monday, 28 January 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) "Life Jacket" AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15/10 Calorie Row 15 Thrusters (75/55) 15 Pull-ups
Friday, 25 January 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) HANG SQUAT CLEAN (20:00 - 35:00) Athletes will have 15 minutes to build to their heavy single hang squat clean. STRATEGY + WOD (40:00 - 60:00) "Top Down" For Time: 50 Burpees 40/30 Calorie Assault Bike 30 Hang Squat Cleans (115/80)
Thursday, 24 January 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 40:00) # STRATEGY + WOD (40:00 - 60:00) "No Brainer" On the 3:00 x 5 Rounds: 21 Plate Hops 12 Shuttle Sprints 6 Deadlifts
Wednesday, 23 January 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Girl Power" AMRAP 18: 21/15 Calorie Assault Bike 3 Rounds of "Cindy" 10 Power Snatches (115/80)
Tuesday, 22 January 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Layup" 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into... 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14)
Monday, 21 January 19
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 22:00) PUSH JERK (22:00 - 35:00) Athletes will have 13 minutes to build to their heavy triple. TRANSITION + REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Go Fish" For Time: 1,000 Meter Row Directly Into... 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95)