Wednesday, 1 May 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) "Waterlogged" 1,000 Meter Row Directly Into… 30 Dumbbell Snatches (50/35) 15 Burpee Box Jumps (24"/20") 20 Dumbbell Snatches (50/35) 10 Burpee Box Jumps (24"/20") 10 Dumbbell Snatches (50/35) 5 Burpee Box Jumps (24/20")
Tuesday, 30 April 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 15:00) TEACHING (15:00 - 25:00) FRONT SQUAT (25:00 - 40:00) Build to a heavy single out of the rack REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Front Runner" For Time: 200 Meter Run, 2 Front Squats 200 Meter Run, 4 Front Squats 200 Meter Run, 6 Front Squats 200 Meter Run, 8 Front Squats 200 Meter Run, 10 Front Squats *Barbell: 165/110*
Monday, 29 April 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY + ACTIVATION (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Handlebars" 4 Rounds: 21/15 Calorie Assault Bike 15 Toes to Bar 7 Power Clean and Jerks (155/105)
Friday, 26 April 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) OVERHEAD SQUAT (20:00 - 35:00) *15 minute to build to heavy set of three TRANSITION + REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Denim" AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80)
Thursday, 25 April 2019
WOD BRIEF + GROUP WARMUP (0:00 -12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) # STRATEGY + WOD (30:00 - 60:00) "Old Town Road" 6 Rounds: 15/12 Calorie Assault Bike 150' Farmers Carry (53's/35's) 9 Strict Toes to Bar
Wednesday, 24 April 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "The Chief" 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats *Rest 1 Minute Between Rounds *
Tuesday, 23 April 2019
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) "Boat Race" 3 Rounds: 500 Meter Row 400 Meter Run *Rest 3 Minutes Between Rounds*
Monday, 22 April 2019
WOD BRIEF + GROUP WARMUP (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) 15-12-9: Power Snatch (95/65) Box Jump Overs (24”/20") Directly Into… 15-12-9: Overhead Squats (95/65) Lateral Barbell Burpees
Friday, 19 April 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) "Vader" 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Dumbbell Snatches (50/35) 15 Lateral Burpees Over Rower
Thursday, 18 April 2019
WOD BRIEF + GROUP WARMUP (0:00 - 8:00) MOBILITY (8:00 - 11:00) TEACHING (11:00 - 20:00) REHEARSAL (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Annies on the Run" 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run