Friday, 28 February 2020
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Fortitude" Alternating On the Minute x 30 (15 Rounds): Even Minutes: 15/12 Calorie Row Odd Minutes: 15 Burpees
Thursday, 27 February 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) "Paypal" Teams of 3 AMRAP 20: 30 Strict Pull-ups 40 Strict Dumbbell Presses (35's/25's) 50 Back Squats* **Round 1:** 155/105 **Round 2:** 185/135 **Round 3:** 205/145 **Round 4:** 225/155 **Round 5:** 245/165 (Max Reps)
Wednesday, 26 February 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 - 50:00) "Turbo Tax" AMRAP 15: 30/21 Calorie Assault Bike 30 Kettlebell Swings (53/35) 30 Box Jumps (24""/20"") 30 Deadlifts (135/95)
Tuesday 25 February 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) "Double Jeopardy" On the 4:00 x 5 Rounds: 50 Double Unders 5 Bar Muscle-ups 5 Power Snatches *Build in Power Snatch Weight*
Monday, 24 February 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) "Deadliest Catch" 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 30/21 Calorie Row 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees
Friday, 21 February 2020
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 22:00) MACHO MAN COMPLEX (22:00 - 35:00) * Athletes will have about 13 minutes to build to a heavy Macho Man Complex: 1 Power Clean 1 Front Squat 1 Push Jerk PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Wise Men" AMRAP 3: Max Rounds of ""Macho Man"" (135/95) Rest 3 Minutes AMRAP 3: Max Rounds of ""Macho Man"" (155/105) Rest 3 Minutes AMRAP 3: Max Rounds of ""Macho Man"" (185/1
Thursday, 20 February 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) "Ground Ball" AMRAP 18: 100' Walking Lunge 1 Rope Climb 15 Kettlebell Swings 53/35 1 Rope Climb
Wednesday, 19 February 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) Long Haul 2 Rounds: 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie Row Box: 24/20 Dumbbell: 50/35
Tuesday, 18 February 2020
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 22:00) DEADLIFT (22:00 - 35:00) * Athletes will have about 13 minutes to build to a Heavy Set of 5 Deadlifts PRACTICE ROUND (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "The Undertaker" AMRAP 13: 60/45 Calorie Assault Bike Directly Into... 5 Deadlifts (245/165) 15 AbMat Sit-ups 25 Double Unders
Monday, 17 February 2020
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) "Foot Locker" 5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into... 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55)
