Tuesday, 1 October 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Ecod" 3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21 Calorie Row Rest 4 Minutes Round 1: 135/95 Round 2: 115/85 Round 3: 95/65
Monday, 30 September 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) STRENGTH (20:00 - 35:00) * Athletes will have 15 minutes to build to their heavy single squat snatch PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Snake Bite" 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-ups
Friday, 27 September 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Gut Feeling" AMRAP 16: 12 Hang Power Cleans (155/105) 21 Lateral Barbell Burpees 12 Push Jerks (155/105) 21 Toes to Bar
Thursday, 26 September 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) "Double Dare" On the 4:00 x 5 Rounds: 25/20 Calorie Assault Bike 50 Double Unders 5 Deadlifts
Wednesday, 25 September 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (15:00 - 25:00) PRACTICE ROUNDS (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Workaholic" 3 Rounds: 21/15 Calorie Row 15 Chest to Bar Pull-ups Directly Into... 3 Rounds: 21 Kettlebell Swings (53/35) 15 Thrusters (95/65)
Tuesday, 24 September 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 18:00) TEACHING (15:00 - 25:00) SINGLE ARM DUMBBELL STRICT PRESS (25:00 - 40:00) * Athletes have 15 minutes to complete 5 sets of 8 on each arm, for a total of 10 sets PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Surfer on Acid" 3 Rounds: 400 Meter Run 21 Burpees
Monday, 23 September 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) BARBELL COMPLEX (25:00 - 40:00) * 15 minutes to build to a heavy complex PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Bartender" AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Barbell: 115/85
Friday, 20 September 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUND (25:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Air Conditioning" On the 5:00 x 4 Rounds: 20 Single Arm Dumbbell Snatches (50/35) 40 Air Squats 20/15 Calorie Row
Thursday, 19 September 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) STRENGTH (20:00 - 30:00) Athletes will have 10 minutes to build to a heavy single weighted strict pull-up PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Sleeping Bag" 4 Rounds: 15 Strict Pull-ups 200 Meter Run 30 AbMat Sit-ups 200 Meter Wreck Bag Run (50/35)
Wednesday, 18 September 2019
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Bar Crawl" Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) Max Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Front Squats (135/95) 50 Front Squats (155/105) Max Front Squats (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) Max Deadlifts (275/185)
