Author Archives: Jeff Madara

Saturday July 14, 2018

  • Warmup
    • 4 Square
  • Mobility
    • Couch Stretch
    • Shoulder Distraction
  • Movement Review
  • Rehearsal
  • WOD – Teams of 2 (25min Timecap):
    • Buy in – 100/75 Cal Row
    • 80 Wallballs (20/14)
    • 60 Box Jumps (24/20)
    • 40 Chest to Bar
    • 60 Box Jumps
    • 80 Wallballs
  • Mobility
    • Crossover Recovery protocol
    • Calf Stretch
    • Couch Stretch

Saturday July 7, 2018

  • Warmup
    • Tic Tac Toe
  • Mobility
    • Banded Sampson
  • Movement Review
  • Rehearsal
  • WOD – Teams of 3 (30 Minute Cap):
    • 3 Rounds:
      • 30 Toes to Bar
      • 30 Bar Facing Burpees
      • 30 Power Snatches (95/65)
    • 140/100 Calorie Assault Bike
    • 2 Rounds:
      • 30 Toes to Bar
      • 30 Bar Facing Burpees
      • 30 Power Snatch (115/80)
    • 140/100 Calorie Assault Bike
    • 1 Round:
      • 30 Toes to Bar
      • 30 Bar Facing Burpees
      • 30 Power Snatch (135/95)
  • Mobility
    • Couch Stretch
    • Banded Internal Shoulder

Friday July 6, 2018

 

  • Warmup
    • :30 Seconds
      • Easy Row
      • Medicine Ball Foot Taps
      • Medium Row
      • Push-up to Down Dog
      • Faster Row
      • Slow Air Squats
    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
  • Mobility
    • Child’s pose on box
    • Box supported ankle stretch
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Wall Balls
      • 5 Sumo Deadlift High Pulls
      • 5 Box Jumps
      • 5 Push Press
      • 5 Calorie Row
  • WOD “Fight Gone Bad”
    • 3 Rounds of 1 Minute at Each Station:
      • Wall Balls (20/14)
      • Sumo Deadlift High Pulls (75/55)
      • Box Jumps (20″)
      • Push Press (75/55)
      • Calorie Row
      • Rest
  • Mobility
    • Couch stretch
    • weighted ankle stretch

Thursday July 5, 2018

  • Warmup
    • Line Drills
      • 200 Meter Run
      • Quad Stretch
      • Knee to Chest
      • Soldier Kicks
      • Knuckle Drags
      • Side Lunge
      • Cradle Stretch
      • Walking Samson
      • Walking Spidermans
      • Walkouts
      • Toe Walk
      • Heel Walk
      • Side Shuffle
      • High Knees
      • Butt Kickers
  • Mobility
    • Standing calf stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • Buddy 1: 50 Meter Run
      • Buddy 2: 50 Meter Run
      • Buddy 1: 100 Meter Run
      • Buddy 2: 100 Meter Run
  • WOD “Team Tosh Sprints” Teams of 2
    • 3 Rounds:
      • 200 Meter Run
      • 400 Meter Run
      • 600 Meter Run
  • Mobility
    • Standing calf stretch
    • Banded Hamstring flossing

Wednesday July 4, 2018

  • Warmup
    • 200m Run
    • Quad Stretch
    • Knuckle Drags
    • Lateral Line Hops
    • Side Lunge
    • Active Samson
    • Forward and Back Line Hops
    • Active Spiderman
    • Air Squats
    • Single Unders
    • Push-up to Down Dog
    • Hollow Hold
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 5 Front Squats
    • 5 Chest to Bar Pull-ups
    • 10 Double Unders
  • WOD – Partner “Heartbreak Kid”
    • 6 Rounds (3 each):
      • 10 Front Squats (185/135)
      • 20 Chest to Bar Pull-Ups
      • 50 Double Unders 
      • Round 1 complete 600m run
      • Round 2 complete a 400m run
      • Round 3 complete 200m run
  • Mobility
    • Static prone scorpion hold
    • Standing calf stretch

Saturday June 30, 2018

  • Warmup
    • PVC Stick game
  • Mobility
    • Banded Sampson
  • Movement Review
  • Rehearsal
  • WOD – For time in teams of 3 (25min time cap):
    • 75-60-45
      • SDHP (105/70)
      • Shoulder to Overhead
      • Front Squats
      • Every other minute on the minute all 3 members complete 5 Burpees (starting at 0:00).
  • Mobility
    • Couch Stretch
    • Crossover Recovery

Thursday June 28, 2018

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Rowing
  • WOD – For time:
    • 21-15-9
      • Row Calories
      • Bike Calories
    • 100 Meter Farmers Carry (53/35)
    • 21-15-9
      • Row Calories
      • Bike Calories
    • 100 Meter Farmers Carry (53/35)
  • Game

Saturday June 23, 2018

  • Warmup
    • Cone Game
  • Mobility
    • Banded Sampson
  • Movement Review
  • Rehearsal
  • WOD – Teams of 3, For Time (30 Minute Cap):
    • 60/40 Calorie Bike
    • 60 Box Jump Overs (24/20)
    • 60 Power Cleans (155/105)
    • 60 Toes to Bar
    • 60 Push Jerks (155/105)
    • 60 Box Jump Overs (24/20)
    • 60/40 Calorie Bike
    • 60 Box Jump Overs (24/20)
    • 60 Power Cleans (135/95)
    • 60 Toes to Bar
    • 60 Push Jerks (135/95)
    • 60 Box Jump Overs (24/20)
    • 60/40 Calorie Bike
  • Mobility
    • Crossover Recovery
    • Hamstring Flossing

Saturday June 16, 2018

  • Warmup
    • Bucket Ball
  • Mobility
    • Standing Calf Stretch
    • Pigeon Pose
  • Movement Review
  • Rehearsal
  • WOD – Teams of 3 Triple 3:
    • 3k Row
    • 300 Double Unders
    • 6k Bike
    • *30min timecap
  • Mobility
    • Standing Calf Stretch
    • Pigeon Pose

Saturday June 9, 2018

  • Warmup
    • Plate game
  • Mobility
    • Banded shoulder Sampson
  • Movement review
  • Rehearsal
  • WOD – Teams of 3
    • 4 rounds on the 5:00:
      • 200m Run
      • 10 Double DB Snatch (50/35)
      • Max CTB in remaining time
  • Mobility
    • Crossover recovery protocol
    • Couch stretch