Author Archives: Jeff Madara

Saturday September 15, 2018

  • Warmup
    • Pizza Delivery
  • Mobility
    • Child Pose
    • Pigeon Pose
  • Movement Review
  • Rehearsal
  • WOD – In Teams of 3
    • 3 Rounds on the 8:00:
      • 30-24-18
        • Chest to Bars
        • Hang Power Snatch (95/65)
        • Box Jump Overs (24/20)
      • Max Bike Cals in remaining time
  • Mobility
    • Hanging Lat Stretch
    • Hamstring Flossing

Saturday September 8, 2018

  • Warmup
    • Bear Crawl Hand Tag
  • Mobility
    • Couch Stretch
    • Childs Pose
  • Movement review
  • Rehearsal
  • WOD – For Time in Teams of 3 (30 Minute Cap):
    • 400 Meter Medball Run (50/35)
    • 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
    • 400 Meter Medball Run (50/30)
    • 2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
    • 400 Meter Medball Run (50/30)
    • 1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
  • Mobility
    • Hamstring Flossing
    • Keg Stretch

Saturday September 1, 2018

  • Warmup
    • 200m Run
    • Line Drills
  • Mobility
    • Banded Sampson
  • Movement review
  • Rehearsal
  • WOD – 3 rounds for max reps of:
    • 1 minute of Burpees
    • 1 minute of Wallballs (20/14)
    • 1 minute of Deadlifts
 (115/75)
    • 1 minute of MedBall Sit-ups
 (20/14)
    • 1 minute of Hang Power Cleans
 (115/75)
    • Rest 1 minute
  • Mobility
    • Couch Stretch
    • Keg Stretch

 

Thursday August 30, 2018

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Hang Power Clean
  • WOD – 4 Rounds on the 3:00
    • 5 Hang Power Cleans
    • 7 Burpee Box Jump
    • 9 Ring Row
  • Game

Tuesday August 21, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Skill Focus
    • Rowing
  • WOD –
    • AMRAP 5:
      • 15 Calorie Row
      • 15 Burpees
      • 15 Pull-ups
    • Rest 2 minutes
    • 
AMRAP 5:
      • 12 Calorie Row
      • 12 Burpees
      • 12 Pull-ups
  • Game

Saturday August 18, 2018

  • Warmup
    • Funnel Tag
  • Mobility
    • Banded Shoulder Distraction
    • Couch Stretch
  • Movement review
  • Rehearsal
  • WOD – Teams of 3:
    • AMRAP 7:
      • 100/70 Calorie Assault Bike
      • Max Clean and Jerks (135/95)
    • Rest 3 Minutes
    • AMRAP 6:
      • 80/60 Calorie Assault Bike
      • Max Power Snatches (115/80)
    • Rest 3 Minutes
    • AMRAP 5:
      • 60/40 Calorie Assault Bike
      • Max Thrusters (95/65)
  • Mobility
    • Banded Shoulder Distraction
    • Pigeon Pose

Saturday August 11, 2018

“Group WOD in Paradise”

  • WOD – “Beach Balls” – Teams of 2:
    • DBall Run to Station 1
      • 40 DBall over net to Buddy (50/30)
    • DBall Run to Station 2
      • 80 Dball Slams
    • DBall Run to Station 3
      • 80 DBall Squats
    • Dball Run to Station 4
      • 40 Alternating Burpees over Buddy
    • Dball carry around buoy and Sprint to Finish Line

Saturday August 4, 2018

  • Warmup
    • 200m Run
    • Line Drills
  • Mobility
    • PVC Passthrough
    • Buddah Prayer
  • Movement review
  • Rehearsal
  • WOD – “31 Heros” – 31AMRAP with a Partner
    • Part 1
      • 8 Thrusters (155/105 lb)
      • 6 Rope Climbs
      • 11 Box Jumps (30/24 in)
    • Part 2
      • 400m Sandbag Run (45/25)
    • Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.
  • Mobility
    • Banded Shoulder Distraction
    • Couch Stretch