Author Archives: Jeff Madara

Saturday June 22, 2019

  • Warmup
    • 200m Run
    • Active Sampson
    • Good Morning
    • Spiderman
    • Front Rack
    • Ankle
    • Inchworm
  • Movement Review
    • Air Squat
    • Squat Jump
    • Clean
    • Jerk
  • WOD – AMRAP 30 in Teams of 3
    • 12/9 Calorie Assault Bike
    • 10 Medicine Ball Squat Jumps (30/20)
    • 5 Power Clean and Jerks
      • 1st 6 Rounds: 95/65
      • 2nd 6 Rounds: 115/85
      • 3rd 6 Rounds: 135/95
      • 4th 6 Rounds: 155/105
    • Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).
  • Mobility
    • Banded Shoulder Distraction
    • Couch Stretch

Saturday June 15, 2019

  • Warmup
    • Line Drills
    • Catch the leader Run
    • Active Stretching
  • Mobility
    • Ankle Flossing
    • Child’s Pose to Wall
  • Movement Review
  • WOD – Teams of 3 (30 Minute Cap):
    • 800 Meter Wreck Bag Run (50/30)
    • 75 Box Jump Overs (24/20)
    • 50 Clean and Jerks (135/95)
    • 15 Rope Climbs
    • 50 Clean and Jerks (135/95)
    • 75 Box Jump Overs (24/20)
    • 800 Meter Wreck Bag Run (50/30)
  • Mobility
    • Banded Shoulder Distraction
    • Ankle flossing

Thursday June 13, 2019

  • Warmup
  • Skill Focus
    • DB Power Clean
  • WOD – 7AMRAP
    • 50’Walking Lunge (No Weight)
    • 15AbMat Sit-ups
    • 12 Dumbbell Power Cleans (50’s/35’s)
  • Game

Saturday May 25, 2019

  • Warmup
    • 400 Meter Easy Run
    • PVC Right Leg Swings
    • Slow Air Squats
    • PVC Leg Leg Swings
    • Straight Leg Inchworms
    • PVC Power Snatches
    • Push-up to Down Dog
  • Modified Barbell Warmup
    • 5 Good Mornings
    • 5 Pausing Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Presses
    • 5 Pausing Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • 3 PVC Pass Throughs + 3 Overhead Squats:
  • Movement Review
  • Rehearsal
  • WOD – For Time:
    • 21 Hang Power Snatches (95/65)
    • 200 Meter Run
    • 21 Overhead Squats (95/65)
    • 200 Meter Run
    • 15 Hang Power Snatches (95/65)
    • 200 Meter Run
    • 15 Overhead Squats (95/65)
    • 200 Meter Run
    • 9 Hang Power Snatches (95/65)
    • 200 Meter Run
    • 9 Overhead Squats (95/65)
    • 200 Meter Run

Thursday May 9, 2019

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Air Squat
  • WOD – 10AMRAP
    • 10 Air Squats
    • 20m Bear Crawl w/ball
    • 10 Air Squats
    • 20 Ball Taps
  • Game

Thursday May 2, 2019

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Jump Rope
  • WOD – On the 2:00 x 5 Rounds:
    • 10 AbMat Sit-Ups
    • 20 Double Unders
    • 10 AbMat Sit-Ups
    • 5 Deadlifts
  • Game