Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Skill: You have your choice today of two movements that need work. This work the focus is refining movement patterns so at no point should you be grinding out work.
– GOAT WOD: A ”GOAT” is a weakness. We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.
– Skill: You have your choice today of two movements that need work. This work the focus is refining movement patterns so at no point should you be grinding out work.
– GOAT WOD: A ”GOAT” is a weakness. We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.
B) WARM UP/MOBILITY (3:00 – 15:00)
Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes.
Coaches Choice of a fun game. Get creative! There are a number of different games you can choose from but the objective is to get people moving and laughing. This should take the entire 10 minutes.
C) SKILL PREP (15:00 – 25:00)
Skill Work Set-up + Review Options:
Ideas:
Light Oly Work
Gymnastics Static Holds
Gymnastics Movements
Cyclical Work ie. row, run, bike
Double Unders
Body Composition Work
+
*Spend 5 Minutes setting up and helping your athletes decide what to work on.
Skill Work Set-up + Review Options:
Ideas:
Light Oly Work
Gymnastics Static Holds
Gymnastics Movements
Cyclical Work ie. row, run, bike
Double Unders
Body Composition Work
+
*Spend 5 Minutes setting up and helping your athletes decide what to work on.
D) SKILL WOD (25:00 – 45:00)
GOAT WOD:
EMOM 20:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Your 60 Day Goal
ie. what goal do you hope to hit within the next 60 days =)
GOAT WOD:
EMOM 20:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work
*Score = Your 60 Day Goal
ie. what goal do you hope to hit within the next 60 days =)
E) EXTRA CREDIT (50:00 – 55:00)
Double Tabata: 8 x 20s work/10s rest:
1a) Hollow Rocks
1b) Glute Bridge on Floor (BW)
Double Tabata: 8 x 20s work/10s rest:
1a) Hollow Rocks
1b) Glute Bridge on Floor (BW)