Author Archives: Jeff Madara

Saturday January 19, 2019

  • Warmup
    • Partner Rowling
    • Active Mobility
  • Mobility
    • Couch Stretch
    • Prone Scorpion
  • Movement Review
  • WOD – In teams of 2:
    • AMRAP 5:
      • 30/21 Calorie Row
      • 21 Power Snatches (95/65)
      • Max Lateral Barbell Burpees
    • Rest 5 Minutes
    • AMRAP 5:
      • 30/21 Calorie Row
      • 15 Power Snatches (115/80)
      • Max Lateral Barbell Burpees
    • Rest 5 Minutes
    • AMRAP 5:
      • 30/21 Calorie Row
      • 9 Power Snatches (135/95)
      • Max Lateral Barbell Burpees
  • Mobility
    • Banded Bully
    • Pigeon Pose

Thursday January 17, 2019

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Push Press
  •  WOD:
    • 2 Push Presses
    • 2 Toes to Bar
    • 4 Push Presses
    • 4 Toes to Bar
    • 6 Push Presses
    • 6 Toes to Bar
    • Up by 2’s until you complete the round of 12
  • Game

Saturday January 12, 2019

  • Warmup
    • Line Drills
    • Mobility
    • Barbell Warm Up
  • Mobility
    • Front Rack
    • Couch stretch
  • Movement review
  • WOD: 20AMRAP (NC TEST #1):
    • 10 Box Jump Overs
    • 10 Toes to Bar
    • 10 Power Clean (135/95)
    • 10 Shoulder to Overhead (135/95)
  • Mobility
    • Child’s pose against wall
    • Straddle stretch

Tuesday January 8, 2019

  • Warmup
    • Line Drills
    • Mobility
  • Strength Work
    • 5×5 Back Squat
  • WOD – 3 Rounds:
    • 3 Minute Row for Calories
    • 2 Minute Bike for Calories
    • 1 Minute Burpees Over Rower
    • 2 Min Rest between Rounds

Monday January 7, 2019

  • Warmup
    • 1 Minute
      • Easy Bike
      • Active Samson
    • :45 Seconds
      • Moderate Bike
      • Step Back Lunges
    • :30 Seconds
      • Faster Bike
      • Walking Lunge + Air Squat at Top
    • Dumbbell Warmup
      • 5 Stiff Legged Deadlifts
      • 5 Hang Power Cleans
      • 5 Front Squats
      • 5 Strict Press
      • 5 Hang Reverse Lunges
  • Mobility
    • Pigeon Pose
    • Dumbbell Ankle Stretch
    • Elevated Front Rack Stretch
    • Couch Stretch
  • Movement Review
  • Rehearsal
    • 2 Rounds
      • 4 Dumbbell Front Rack Reverse Lunges
      • 4 Calorie Bike
  • WOD “Backstop”- 5 Rounds:
    • 10 Dumbbell Front Rack Reverse Lunges (50/35)
    • 20/14 Calorie Assault Bike
  •  Mobility
    • Hamstring Flossing
    • Couch Stretch
    • Banded Front rack

Saturday January 6, 2019

  • Warmup
    • 200m Run
    • Line Drills
    • Mobility
    • 200m Run
  • Mobility
    • Ankles
    • Shoulders
  • Movement Review
  • WOD – For Time:
    • 30 Toes to Bar
    • 400 Meter Run
    • 15 Power Cleans (175/115)
    • 800 Meter Run
    • 15 Power Cleans (175/115)
    • 400 Meter Run
    • 30 Toes to Bar
  • Mobility
    • Ankles
    • Shoulders

Saturday January 5, 2019

  • Warmup
    • 200m Run
    • Line Drills
    • Mobility
    • 200m Run
  • Mobility
    • Ankles
    • Shoulders
  • Movement Review
  • WOD – For Time in teams of 2:
    • 60 Toes to Bar
    • 1k Row
    • 30 Power Cleans (175/115)
    • 2k Row
    • 30 Power Cleans (175/115)
    • 1k Row
    • 60 Toes to Bar
  • Mobility
    • Ankles
    • Shoulders

Thursday January 3, 2019

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • DB Snatch
  • WOD – 3 Rounds
    • 10 Cal Row
    • 12 Wallballs
    • 12 Alternating DB Snatches
    • 10 Burpees over Rower

Thursday January 3, 2019

  • Warmup
    • Line Drills
    • Mobility
  • Bike Sprint Work – 3 Rounds
    • Minute 1 – 10 Cal
    • Minute 2 – 8 Cal
    • Minute 3 – 6 Cal
    • Minute 4 – Rest
  • WOD – 3 Rounds
    • 24 Cal Row
    • 18 Alternating DB Snatches
    • 12 Burpees over Rower

Saturday December 29, 2018

  • Warmup
    • 200m Run
    • Active Stretching
  • Mobility
    • Ankle Flossing
    • Shoulder Distraction
  • Movement Review
  • WOD – 20AMRAP
    • 400m Run
    • 20 DB Hang Clean and Jerk (5 each side)
    • 200m Run
    • 10 Alt DB Snatch
  • Mobility
    • Shoulder Distraction
    • Standing Calf Stretch

Thursday December 27, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Sprint Work – 18-15-12
    • Cal Row
    • Cal Bike
    • 1min rest between sets
  • WOD
    • AMRAP 3:
      • 15 Power Cleans
      • 15 Bar facing Burpee
      • Max Calorie Row
    • Rest 3 Minutes
    • AMRAP 3
      • 12 Power Cleans
      • 12 Bar facing Burpee
      • Max Calorie Row
    • Rest 3 Minutes
    • AMRAP 3:
      • 9 Power Cleans
      • 9 Bar facing Burpee
      • Max Calorie Row
  • Mobility
    • Hamstring floss
    • Shoulder external rotation

Tuesday December 25, 2018

  • Warm up
    • DJM
    • Agility Ladder
    • Mobility
  • Strength work
    • 5×5 Deadlift
    • Weighted Box Step overs
  • WOD – 5 Rounds
    • 20 KBS
    • 10 Burpee Box Jumps Overs
  • Mobility
    • Couch Stretch
    • Shoulder external rotation