Friday, 31 January 2020
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 14:00) TEACHING (14:00 - 22:00) # BARBELL COMPLEX (22:00 - 35:00) 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch * Athletes will have 13 minutes to build to a heavy complex of these 3 movements PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Paw Patrol" AMRAP 15: 60 Double Unders 20 Toes to Bar 10 Hang Squat Snatches (135/95)
Thursday, 30 January 20
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Triplets" Teams of 3: For Time (25 Minute Cap): 50 Bench Press (115/85) 50/35 Calorie Assault Bike 50 Deadlifts (155/105) 50/35 Calorie Assault Bike 50 Bench Press (135/95) 50/35 Calorie Assault Bike 50 Deadlifts (185/135) 50/35 Calorie Assault Bike 50 Bench Press (155/105) 50/35 Calorie Assault Bike 50 Deadlifts (225/155) 50/35 Calorie Assault Bike
Wednesday, 29 January 20
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Buckle Up" AMRAP 5: 200’ Walking Lunge (Body Weight) 50 AbMat Sit-Ups Max Calorie Row Rest 5 Minutes AMRAP 5: 100’ Dumbbell Walking Lunge (50/35) 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 200’ Walking Lunge (Body Weight) 50 AbMat Sit-ups Max Calorie Row
Tuesday, 28 January 20
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Speed Limit" AMRAP 15: Buy-In: 100/80 Calorie Assault Bike Directly Into... Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-ups
Monday, 27 January 20
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) BARBELL COMPLEX (25:00 - 40:00) 1 Power Clean 2 Front Squats 3 Push Jerks * Athletes will have 15 minutes to build to a heavy complex of these 3 movements PRACTICE ROUND (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Rack City" For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats
Friday, 24 January 2020
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) "Crash Test" For Time: 1,500 Meter Row 30 Deadlifts (245/165) 45 Lateral Barbell Burpees
Thursday, 23 January 2020
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Ab-sured" On the 3:00 x 6 Rounds: 24 AbMat Sit-ups 16/12 Calorie Assault Bike 6 Barbell Strict Presses *Build in Strict Press Weight*
Wednesday, 22 January 2020
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) PRACTICE ROUND (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Opening Day" 21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)
Tuesday, 21 January 2020
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (TOUCH ON DURING WARMUP) PRACTICE ROUND (10:00 - 15:00) STRATEGY + WOD (15:00 - 60:00) "Tri Sprint Intervals" 5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles *Rest 4 Minutes Between Rounds*
Monday, 20 January 2020
WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 18:00) BACK SQUAT (18:00 - 30:00) * Athletes will group up on racks and have a short 12 minutes to build to a heavy set of 3 PRACTICE ROUND (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) “Dumbledore” For Time: 50/35 Calorie Assault Bike 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 30 Single Dumbbell Goblet Squats (50/35) 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 50/35 Calorie As
