Monday, 1 July 2019
Two Announcements: 1. We are back to regularly scheduled classes of 5:30a and 6:30a! 2. Also, there will be no classes on July 4 or 5. Enjoy your holiday and catch up on your fitness Saturday, July 6th! WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 22:00) PRACTICE ROUNDS (22:00 - 30:00) # STRATEGY + WOD (30:00 - 60:00) "Fish Out of Water" For Time: 2k Row Directly Into… 10 Rounds of "Heavy Chief" *1 Round: 3 Power Cleans (155) 6 Push-ups 9
Friday, 28 June 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUNDS (20:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Sicko Mode" 21-15-9: Calorie Row Calorie Bike Directly Into… 21 Hang Squat Clean Thrusters (135/95)
Thursday, 27 June 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) DEADLIFT (20:00 - 40:00) * 20 minutes to build to our heavy sets of 3-2-1 PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Shrute Farms" AMRAP 14: 100 Meter Farmers Carry (50's/35's) 30 AbMat Sit-ups 100 Meter Farmers Carry (50's/35's) 15 Deadlifts (205/145)
Wednesday, 26 June 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) # STRATEGY + WOD (35:00 - 60:00) "Nancy" 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65)
Tuesday, 25 June 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Water Break" AMRAP 4: 27 Hang Power Cleans (95/65) 27 Burpees Over Rower 27/21 Calorie Row Rest 4 Minutes AMRAP 4: 21 Hang Power Cleans (115/85) 21 Burpees Over Rower 21/15 Calorie Row Rest 4 Minutes AMRAP 4: 15 Hang Power Cleans (135/95) 15 Burpees Over Rower 15/12 Calorie Row
Monday, 24 June 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) FRONT SQUAT (20:00 - 35:00) * 15 minutes to gradually build to heavy complex PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Jack Daniels" For Time: 1,000 Meter Run 50 Thrusters (45/35) 30 Pull-ups
Friday, 21 June 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "El Niño" For Time: 1 Mile Run 50 Dumbbell Snatches (50/35) 400 Meter Wreck Bag Run (50/35) 30 Pull-ups 20 Burpee Box Jumps (24/20)
Thursday, 20 June 2019
WOD BRIEF + GROUP WARMUP (0:00 - 13:00) MOBILITY (13:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Mano y Mano" Class Divides Into 2 Teams: 3 Rounds: Team 1: Row Calories (Team Score) Team 2: 400 Meter Prowler Push
Wednesday, 19 June 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (15:00 - 25:00) BARBELL COMPLEX (25:00 - 40:00) 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats * 15 minutes to build to a heavy complex * A good format may be one set every 1:30-2:00 PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Bartender" AMRAP x 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85
Tuesday, 18 June 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY - (18:00 - 30:00) TEACHING (12:00 - 15:00) PRACTICE ROUND (3:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Helen" 3 Rounds: 400m Run 21 Kettlebell Swings 53/35 12 Pull Ups