Friday, 20 March 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) "Fight Gone Bad" 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20"") 1 Minute Push Press (75/55) 1 Minute Row Calories 1 Minute Rest
Thursday, 19 March 2020
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 22:00) PRACTICE ROUND (22:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Farmers Only" 5 Rounds: 10 Kettlebell Swings (70/50) 200' Single Arm Farmers Carry (70/50) 20/15 Calorie Assault Bike
Wednesday, 18 March 2020
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING & TEAM WEIGHT BUILD (12:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Caesar's Palace" Teams of 3 AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) Max Back Squats (225/155) Rest 3 Minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) Max Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) Max Deadlifts (275/185)
Tuesday, 17 March 2020
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 20:00) PRACTICE ROUND (20:00 - 25:00) STRATEGY + WOD (25:00 - 60:00) "Triple Threat" On the 0: 1 Mile Run On the 10: 100/70 Calorie Row On the 20: 100/70 Calorie Assault Bike *30 Minute Cap
Monday, 16 March 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) "Spice Girl" For Time: 21 Power Snatches (95/65) 5 Rounds of "Cindy" 21 Overhead Squats (95/65) 5 Rounds of "Cindy" 21 Squat Snatches (95/65)
Friday, 13 March 2020
WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) STRATEGY + WOD (30:00 - 60:00) "Power Wash" Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)
Thursday, 12 March 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) Vertigo AMRAP 18: 10 Russian Kettlebell Swings (70/53) 10 AbMat Sit-ups 10 x 10 Meter Shuttle Runs 20 Russian Kettlebell Swings (70/53) 20 AbMat Sit-ups 20 x 10 Meter Shuttle Runs 30 Russian Kettlebell Swings (70/53) 30 AbMat Sit-ups 30 x 10 Meter Shuttle Runs ... Continue to Add (10) Reps Until Time
Wednesday, 11 March 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) "Bergeron Beep Test" On the Minute For as Long as Possible (20 Minute Cap): 7 Thrusters (75/55) 7 Pull-ups 7 Burpees
Tuesday, 10 March 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) Six Flags Every 3:00 x 6 Rounds: 15/12 Calorie Assault Bike 30 Double Unders 3 Power Snatches Build in Power Snatch Weight
Monday, 9 March 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) "Overkill" 21-15-9: Double Dumbell Power Cleans (50's/35's) Box Jump Overs (24"/20") Double Dumbbell Front Squats (50's/35's) Toes to Bar
