Author Archives: Jeff Madara

Saturday August 3, 2019

  • Warmup
    • Pizza Game
  • Mobility
    • Front Rack
    • Ankles
  • Movement Review
  • WOD – 31 AMRAP in teams of 2:
    • 8 Thrusters (155/105 lb)
    • 6 Rope Climbs
    • 11 Box Jumps (30/24 in)
    • Partners alternate 400m sandbag run (45/25 lb)
    • Pick up wherever your partner left off
  • Mobility
    • Shoulders
    • Ankles
    • Hips

Tuesday July 16, 2019

  • Warmup
  • Skill Focus
    • Row
  • WOD – 8AMRAP
    • 100m Row
    • 2 Air Squats
    • 2 Burpees
    • 100m Row
    • 4 Air Squats
    • 4 Burpees
    • Squats and Burpees increase by 2 each round
  • Game

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