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
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*
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
{"items":["5f8084d236d5ab0017930381","5f8084d236d5ab0017930382","5f8084d236d5ab0017930383","5f8084d236d5ab0017930384","5f8084d236d5ab0017930385","5f8084d236d5ab0017930386","5f8084d236d5ab0017930387","5f8084d236d5ab0017930388","5f8084d236d5ab0017930389","5f8084d481b38500173022ca"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":1.3333333333333333,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":32,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":1,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":1,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_THE_RIGHT","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":2,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":670,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_15","value":"rgba(48,48,48,1)"},"showVideoPlayButton":true,"galleryLayout":2,"targetItemSize":670,"selectedLayout":"2|bottom|1|fill|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":false,"externalInfoHeight":0,"externalInfoWidth":0.5},"container":{"width":670,"galleryWidth":702,"galleryHeight":0,"scrollBase":0,"height":null}}
