Author Archives: Jeff Madara

Tuesday May 22, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Skill Focus
    • KB Deadlift
  • WOD – 10AMRAP
    • 10 KB Deadlift
    • 20m KB Farmer Carry
    • 10 KB Box Step Overs
    • 20 KB Walking Lunge
  • Game

Thursday May 17, 2018

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Dball Slam
  • WOD –  5 Rounds
    • 20 Bar taps
    • 10 DBall Slams
    • 20M Bear crawl with ball
  • Game

Saturday May 12, 2018

  • Warm-up
    • 200m Run
    • Quad Stretch
    • Knee to Chest
    • Straight Leg Kicks
    • Knuckle Drags
    • Cradle Stretch
    • Walking Samson
    • Walkouts
    • Sit-ups
    • Air Squats
    • Side Shuffle
    • High Knees
    • Butt Kickers
  • Mobility
    • Couch Stretch
    • Front rack
  • Movement Review
  • Rehearsal
  • WOD – “Plate Tectonics” 20AMRAP in Teams of 2:
    • 20m OH Walking Lunge w/plate (45/25)
    • 20 Front Squats w/plate
    • 20 Ground to Overhead w/plate
    • Complete full round then switch
    • Penalty if plate rests on the ground – Partner 200m Run w/Plate
  • Mobility
    • Keg Stretch
    • Pigen Pose

Thursday May 10, 2018

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Wallball
  • WOD – 12 AMRAP
    • 30 Jump Rope
    • 15 Wallball
    • 30 Jump Rope
    • 15 Kettbell Swing
  • Game

Tuesday May 8, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Skill Focus
    • Deadlift
  • WOD –
    • 4min AMRAP
      • Buy-in:  200m Run
      • 12 Deadlift
      • 8 Lateral Bar Burpees
    • 2min Rest
    • 4min AMRAP
      • Buy-in:  200m Run
      • 10 Deadlift
      • 6 Lateral Bar Burpees
  • Game

Saturday May 5, 2018

  • Warmup
    • 200m Run
    • Push-up to Down Dog
    • Active Samson
    • Active Spidermans
    • Air Squats
  • Mobility
    • Childs Pose
    • Ankle Flossing
  • Movement Review
  • Rehearsal
  • WOD – “Century Club” Teams of 3
    • 100/75 Calorie Row
    • 100 Box Jump Overs (24/20)
    • 100 Power Snatches (95/65)
    • 100 Thrusters (95/65)
    • 100 Chest to Bar Pull-ups
    • 100 Thrusters (95/65)
    • 100 Power Snatches (95/65)
    • 100 Box Jump Overs (24/20)
    • 100/75 Calorie Row
    • 25 Minute Time Cap
  • Mobility
    • Couch Stretch
    • Hanging Lat Stretch

Thursday May 3, 2018

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Clean and jerk
  • WOD – 3 Rounds
    • 10 Toes to Bar
    • 10 DB Clean and Jerk
    • 10 Burpee Box Jump Over
  • Game

Saturday April 28, 2018

  • Warm-up
    • :20 Seconds
      • Light Jog
      • Quad Stretch
      • Knee to Chest
      • Straight Leg Kicks
      • Faster Jog
      • Knuckle Drags
      • Cradle Stretch
      • Walking Samson
      • Faster Jog
      • Walkouts
      • Sit-ups
      • Air Squats
      • Fastest Jog
      • Side Shuffle
      • High Knees
      • Butt Kickers
  • Mobility
    • Couch Stretch
    • Front rack
  • Movement Review
  • Rehearsal
    • 100m Run
    • 4 Thruster
    • 4 Toes to bar
  • WOD – 18 Amrap in Teams of 2
    • 100m Run
    • 10 Thruster (105/70)
    • 8 Toes to Bar
    • Complete full round then switch
  • Mobility
    • Couch Stretch
    • Shoulder Disctraction

April 21, 2018

“The Morning After”

$ 400m run buy in $……… with sandbag 60/45

20 rope pull

100 sledge hammer strike

20 ground to shoulder

$ 400m run cash out $

Tuesday April 17, 2018

  • Warmup
    • Line Drills
    • Mobility
  • Skill Focus
    • Deadlift
  • WOD – 8 AMRAP
    • 1 Deadlift
    • 1 Bar Facing Burpee
    • 2 Deadlifts
    • 2 Bar Facing Burpees
    • 3 Deadlifts
    • 3 Bar Facing Burpees
    • and so on
  • Game

Saturday April 14, 2018

  • Warmup
    • Line Drills
    • Mobility
  •  Mobility
    • Ankles
    • Shoulders
  • Movement Review
  • Rehearsal
  • Teams of 3 For Time (25min Cap):
    • 600m Run
    • 60 Pushup
    • 60 Chest to Bar
    • 600m Run
    • 45 Pushup
    • 45 Chest to Bar
    • 600m Run
    • 30 Pushup
    • 30 Chest to Bar
  • Mobility
    • Shoulders
    • Hamstrings

Saturday April 7, 2018

  • Warmup
    • Line Drills
    • Active Mobility
  • Mobility
    • Couch stretch
    • Shoulder Distraction
  • Movement Review
  • Rehearsal
  • WOD – 18AMRAP Teams of 3
    • 6 Power Snatch (75/45)
    • 9 Box Jump Overs (24/20)
    • 12 Wallballs (20/14)
    • 15 AAB Cals
  • Mobility
    • Hamstring flossing
    • Keg Stretch