WODs

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: ISO Deadlift – 4 sets of 5 at 50-60%. Keeping the bar in contact with your legs at all times, create tension on the bar [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 5 x 3 Position Clean (1-power position clean + 1-hang clean from knee + 1 clean), climbing in weight Fitness: 6×1 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movements – standards, progressions, and efficiencies Part 2 – Conditioning: “Cindy” 20 min [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – Practice speed and form with a reasonable weight, 5 reps for 5 sets at 70% across. If your progress on your [...]

Warm-up & Mobility: Quick warm up and mobility Part 1 – Skill/Strength: Performance and Fitness: 15 min position drills and working up to WOD weight – Power Snatch, Hang Power Snatch [...]

Warm-up & Mobility: Quick warm up, mobility and then back to basics review of – Thrusters Rowing form and efficiency   Conditioning: Performance: “Jackie” for time- [...]

Warm-up & Mobility: 15 Minutes – quick warm up, mobility, and then back to basics review of: Sumo DL with KB Strict press Push-press Part 1 – Skill/Strength: Performance and Fitness: 5 [...]

Warm-up & Mobility: Quick warm up, mobility, and review of how to scale pull-ups when needed Part 1 – Skill/Strength: 20 min on Power clean drills (position work) and working up to the WOD [...]

Warm-up & Mobility: Quick warm-up, mobility, then back to basics skill review of: KB swing, push-ups, and front squat (KB in rack position for WOD and BB) Part 1 – Skill/Strength: Performance [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 1RM Deadlift – Take all the time you want and then, bust out in burpees Fitness: Deadlift – work with your [...]