Friday, 30 August 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) CLEAN COMPLEX (20:00 - 35:00) Build to a Heavy Complex: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Squeaky Clean" 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans
Thursday, 29 August 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (0:00 - 12:00) TEACHING (12:00 - 20:00) STRICT PRESS (20:00 - 35:00) * The bar starts out of the rack for our heavy 5 strict press PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Heavy Metal" AMRAP 12: 10 Strict Presses (95/65) 25 Double Unders 10 Strict Pull-ups 25 Double Unders
Monday, 26 August 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (12:00 - 20:00) THRUSTER (20:00 - 35:00) * With the bar starting from the floor, build to a 10RM thruster PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Sucker Punch" 21-18-15-12-9: Kettlebell Swing (53/35) Thrusters (75/55)
Wednesday, 21 August 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Frank the Tank" AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees
Monday, 19 August 2019
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) # BACK SQUAT (20:00 - 35:00) * Athletes will have 15 minutes to build to a heavy 3 sets of 5 TRANSITION + PRACTICE ROUND (35:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Dirty Water" For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row
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