Author Archives: Jeff Madara

Saturday February 17, 2018

  • Warmup
    • Line Drills
    • Active Stretching
  • Mobility
    • Shoulder Distraction
    • Couch Stretch
  • Movement Review
  • Rehearsal
  • WOD –
    • Minutes 0:00 – 8:00 – 18.0 A
      •  21-15-9
        • DB Snatch (50/35)
        • Burpees over DB
    • Minutes 8:00 – 16:00 – 18.0 B
      • 1RM Snatch
  • Mobility
    • Hamstring Flossing
    • Shoulder Distraction

Saturday February 10, 2018

  • Warmup
    • Line Drills
    • Active Stretching
  • Mobility
    • Front rack
    • Couch Stretch
  • Movement Review
  • Rehearsal
  • WOD
    • 27-21-15-9
      • Calorie Row
      • DB Thruster (50/35)
      • 35 Double Unders after each set
  • Mobility
    • Hamstring Flossing
    • Shoulder Distraction

Saturday February 3, 2018

  • Warmup
    • Line drills
    • Mobility
  • Mobility
    • Shoulder Distraction
    • Couch Stretch
  • Movement Review
  • Rehearsal
  • WOD – “Gorilla Glue”
    • 15 AMRAP
      • 15 DB Deadlift (50/35)
      • 15 Toes to Bar
      • 15 DB Hang Squat Cleans
      • 15 Box Jump Overs
  • Mobility
    • Keg Stretch
    • Couch Stretch

Monday January 29, 2018

  • Warm up
    • DJM
    • Agility Ladder
    • Mobility
  • Plyo work
    • Seated Box Jump
    • Box Jump Max height
  • WOD
    • “ReTest” – 4 rounds
      • 1 minute amraps of:
      • KBS
      • Box Jumps
      • Burpee
      • Dball Slam
      • Rest
  • Mobility
    • Achilles/Calf smash
    • Shoulder External rotation

Saturday January 27, 2018

  • Warmup
    • Line Drills
      • High Knees
      • Butt Kickers
      • Carioca
      • Broad Jumps
      • Run Down/back peddle back
    • Active Mobility
      • Knuckle drags
      • Buddah Prayer
      • Prone Scorpion
      • Spiderman
      • Sampson
      • Up Down Dog w/Calf Floss
  • Mobility
    • Standing Calf Stretch
    • Shoulder Distraction
  • Movement Review
  • Rehearsal – 1 round
    • 20 DU or SU
    • 10 Alt DB Snatch (at working weight)
    • 5 Pull-ups
  • WOD – 2 Rounds
    • 60 Double Unders
    • 30 Alt DB Snatch (50/35)
    • 60 Double Unders
    • 30 Pull-ups
  • Mobility
    • Calf Stretch
    • Keg Stretch

Friday January 26, 2018

  • Warm up
    • DJM
    • Agility Ladder
    • Mobility
  • Jump Tests
  • WOD:  X Rounds of:
    • AMRAP 4:
      • 18 Calorie Row
      • 9 Calorie Bike
      • AMRAP 10 Meter Shuttles
      • Rest 4 minutes
  • Mobility
    • Shoulders

Monday January 22, 2018

  • Warm up
    • DJM
    • Agility Ladder
    • Mobility
  • Sprint work
    • :30 on/:30 off for 10 minutes
    • Banded sprints
  • WOD
    • 5 Rounds
      • 10 KBS
      • 10 Burpee box jumps overs
  • Mobility
    • Couch Stretch
    • Shoulder external rotation

Saturday January 20, 2018

  • Warmup
    • Line Drills
    • Active Mobility
  • Mobility
    • Front Rack
    • Couch Stetch
  • Movement Review
  • Rehearsal
  • WOD – 16AMRAP
    • 10 DB Ground to Overhead (50/35)
    • 20M DB Front Rack Walking Lunges
    • 30 Double Unders
  • Mobility
    • Keg Stretch
    • Couch Stretch

Friday January 20, 2018

  • Warm up
    • DJM
    • Agility Ladder
    • Mobility
  • Sprint Work 
    • Every :90 for 5 Sets
      • 1 Shuttle Sprint
  • WOD: Amrap x3
    • 1 min Row Calorie
    • Rest 1min
    • 1 min Bike Calorie
    • Rest 1min
    • 1 Min Lateral Plate Jumps
    • Rest 1min
  • Mobility
    • Standing calf stretch
    • Hamstring floss

Monday January 15, 2018

  • Warm up
    • DJM
    • Agility Ladder
    • Mobility
  • Plyo work
    • 10 Alternating EMOM
    • Even – 15 Box jumps
    • Odd – 10 Weighted Box Steps ups 
  • WOD
    • 9-15-21
      • Alt DB Snatch
      • Ab mat sit ups
      • 5 Burpees after each set
    • Rest 3 Mins
    • 21-15-9
      • Alt DB Snatch
      • Ab mat sit ups
      • 5 Burpees after each set
  • Mobility
    • Shoulder external rotation
    • Psoas release