WODs

Warm-up & Mobility: 15 Minutes Strength: Snatch – 20 mins to work to a heavy single Conditioning: “Bring the Noise” For time (15 min timecap) 10 Overhead Squat (135/95lb) Run 200m 10 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – work to a 1 rep max – use as much time as you need. Use spotters when you get above 85%. Metcon is optional. Conditioning: “Two [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 3 sets of 4 at 75% – stay light and work on form; next week we will be working on our 1 rep Conditioning: “Chop Suey” For time: [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 1 Power Position Snatch + 1 Snatch – 7 sets of 1 rep climbing in weight, 60-90 sec rest max between sets Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 2 sets of 2 at 80%, 1 set of 2 at 85% – stay light with this work. Next week is our 1 rep test. Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Skill work – kipping: Pull-ups, C2B, MUs Conditioning: “Deco stop” 3 AMRAPs – AMRAP 3 min each – 60 seconds rest between 7 Pull-ups, [...]

Warm-up & Mobility: 15 Minutes Strength: 1 Power Clean + 1 Low Hang Clean (from BELOW knee) – 7 sets of 1 rep climbing in weight, 60 sec max rest between sets Conditioning: [...]

  Warm-up & Mobility: 15 Minutes “9/11 Tribute WOD” Rx is ON – For time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30/24″) 11 Thrusters (125/85lb) 11 Burpee Chest to [...]

Warm-up & Mobility: 15 Minutes Strength: Warm up today’s BB complex to find working weight Complex = (155/105lb – same barbell for all movements) 7 Deadlifts 5 Hang Power Cleans 3 [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 1 Snatch Pull + 1 Snatch EMOM for 10 minutes at 70% Conditioning: “Doughnut Demon” 12 min AMRAP of – 2 Rope climbs 5 Power Snatch [...]