Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy Monster Mash: on a 35:00 minute running clock, and for total time including rest. ***DO NOT attempt all 3 portions if you can’t put forth at least 70% of your maximum effort throughout the whole portion. I) 24-21-18 deadlifts (155,105) hand release push-ups Rest 5:00 II) 18-15-12 power cleans (155,105) 1-1…

  Schedule: 5:30am-KC 12:00pm-Dan 4:30pm S&C-Patrick 5:30pm-Dan 7:00pm-Dixy Workout of the Day, I) Technique, Power, Strength, Speed: Snatch Spend class time learning the points of performance for the snatch. It’s athlete’s choice whether they work the power or squat snatch. Coach led drills 1-1-1-1-1 snatch II) “Annie” For time 50-40-30-20-10 double unders/2:1 singles sit-ups Intention…

  Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy Monster Mash ***warmup emphasis on just doing the movements involved in the mash with some additional stretches/mobilizations to prep. WOD must start no later than 20 minutes into the hour. (on a running clock set to 40:00) I) For Time, •Sit-ups: 42-30-18 •Single Arm dumbbell thruster (50,35) 10/10-8/8-6/6 (so…Round 1=42…

  Schedule: 5:30am-Dixy 12:00pm-Kasey 4:30pm-Dan 5;30pm-Dan 7:00pm-Franco Workout of the Day, “The Filthy Fifty” For time: 50 box jumps (24,20) 50 jumping pull-ups 50 kb swings (35,26) 50 walking lunges 50 knees to elbows (45,35) 50 push-press (45,35) 50 good mornings (45,35 or hip extensions) 50 wallballs (20,14 to 10,9’) 50 burpees 50 doubles unders/100…

Schedule: 5:30am-Kasey 12:00pm-Dan 4:30pm S&C-Patrick 5:30pm-Dan 6:30-7pm Stretch Class-Dallas 7:00pm-Dixy Workout of the Day, (Movement’s: Deadlift, single arm kb squat cleans, hand release push-ups) •Deadlift: Work up to a heavy touch and go 7 rep max deadlift set in 10-12 minutes (***this weight should not be a true 7rm set. Once the clock beeps, work…

Schedule, 5:30am-Dan 12:00pm-KC 4:30om-Carina 5:30pm-Carina 7:00pm-Patrick Workout of the Day, On a running clock set to 12:00 minutes, complete the following for max reps 1 min squat cleans (135,95) 1 min push-jerks (135,95) 2 min squat cleans (135,95) 2 min push-jerks (135,95) 3 min squat cleans (135,95) 3 min push-jerks (135,95) INTENTIONS: this workout provides…

Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy Workout of the Day, For Time: (intention is = under 18 minutes. Remember, when an intention is posted it is not the cap. Athletes will make mistakes in how they scale or WOD or they may not be scaling enough. If you finish after the intention, think back over the workout…

Schedule: 5:30am-KC 12:00pm-Dan 4:30pm S & C-Patrick 5:30pm Coach led open gym-Carina 7:00pm Sirius Burn-Dallas Workout of the Day, Two six minute amraps with a 3 minute rest in between. ****The goal is to push yourself on the first 6 min amrap and then try to score as close as possible to that on the…

Schedule: 5:30am-KC 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco Workout of the Day: 20 min AMRAP Chipper ***if you finish, start over, score = total Reps completed 100 double unders/300 singles 80 wallballs (20,14 to 10,9) 60 kb swings (53,35) 40 burpees 200m run (count as 20 Reps)    

Schedule: 5:30am-KC 12:00pm-Dan 4:30pm Strength & Conditioning-Pat 5:30pm Coach led Open Gym-Franco 7:00pm Sirius Burn-Dallas Workout of the day, The True “Bear Complex”: 5 sets/attempts for load of, 7 touch and go sets of 1 power clean + 1 front squat + 1 jerk + 1 back squat + 1 behind the neck jerk ***any…