WODs

July 15, 2020 Wednesday

General Warmup

Teaching Movements

Coach will lead Cool Down with remaining time


July 14, 2020 Tuesday

General Warmup-Teams of 2 or 3

Take turns putting the work in. take your time on this work to get warmed up. 1 rep batlle rope=1 arm raising the rope

Teaching Movements

Fran Specific Warmup

Take your time on this acclimating to the weight of the bar. Let your shoulders warmup hanging from the pullup bar before performing a pullup

Coach will lead Cool Down with remaining time


July 13, 2020 Monday

Teaching Movements

Coach will teach the setup and points of performance for the Rower, as well as the damper adjustment.

Dynamic Stretching

Running Warmup

Stride is accelerating to a fast pace. 1st should be about 50% of your max effort run. 2nd should be 60-70% of your max run.

Rest after the Run for 10 Mins

Coach will lead Cool Down with remaining time


July 11, 2020 Saturday

Yay! It’s a Chipper! JJ Style


July 10, 2020 Friday

Coaches Choice Warmup

Teaching Movements

Coach will lead Cool Down with remaining time


July 09, 2020 Thursday

General Warmup

cycle through the movements, take it slow and methodical. use the deadlifts and KB to warm up the back. Use the jog to move, and use the d-ball to start breathing.

Teaching Movements

Squat Specific Warmup

Squat sit is exactly what it says, hold in a squat position for 1 min. Only use 1 round......

Must use 2 KBs for the Front RAck Lunge

Coach will lead Cool Down with remaining time


July 08, 2020 Wednesday

General Warmup

cycle through the movements to warm up. Take your time, but by the last round hit the bike and battle rope hard to spike the heart.

Teaching Movements

Coach will lead Cool Down with remaining time