Author Archives: Jeff Madara

Saturday April 20, 2019

  • Warmup
    • 400m Catch the Leader
    • Line Drills
  • Mobility
    • Ankle Flossing
    • Child Pose
  • Movement Review
  • WOD – Teams of 3 (25min Timecap):
    • 600 Meter Dball Run (50/30)
    • 6 Rope Climbs
    • 20 Squat Cleans (135/95)
    • 600 Meter Dball Run (50/30)
    • 9 Rope Climbs
    • 35 Squat Cleans (135/95)
    • 600 Meter Dball Run (50/30)
    • 12 Rope Climbs
    • 50 Squat Cleans (135/95)
  • Mobility
    • Ankles
    • Shoulders

Thursday April 18, 2018

  • Warmup
    • Agility Ladder
    • Line Drills
    • Mobility
  • Skill Focus
    • Ground to Overhead
  • WOD – Every 2:30 x 4
    • 20 Plate Hops
    • 10 Plate Ground to Overhead
    • 20m Walking Lunges w/plate
  • Game

Tuesday March 19, 2019

  • Warmup
    • Line Drills
    • Mobility
  • Skill Focus
    • DB Snatch
  • WOD –
    • 5 AMRAP
      • 10 DB Snatches
      • 12 Burpees to Plate
    • 2 Min Rest
    • 5 AMRAP
      • 10 Ring Row
      • 12 Burpees to plate
  • Game

Tuesday February 19, 2019

  • Warmup
    • Line Drills
    • Mobility
  • Skill Focus
    • Kettlebell Swing
  • WOD – 12AMRAP
    • 2 KBS
    • 2 Burpee
    • 2 Shuttle Runs
    • 4 KBS
    • 4 Burpee
    • 4 Shuttle Runs
    • Increase by two reps each round until time
  • Game

Saturday February 16, 2019

  • Warmup
    • Line Drills
    • Active Mobility
  • Mobility
    • PVC Front Rack
    • PVC Internal
  • Movement Review
  • WOD – For Time in Teams of 3
    • Buy-in – 120/85 Calorie Assault Bike
    • 3 Rounds:
      • 60 Chest to Bar Pull-ups
      • 45 Overhead Squats (115/80)
      • 30 Power Clean and Jerks (115/80)
  • Mobility
    • Keg Stretch
    • Crossover Recovery