WODs

Warm-up & Mobility: 15 Minutes Strength: Squat – 5 reps at 75%, 3@80%, 2×2@85-87% Conditioning: “Laguna Sunrise” 5 RFT of – 75 Double Unders (or 90s of jump rope progression [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 3×2 @ 70%, 2×2 @ 75% Conditioning: “Age of Reason” 3 Rounds for Reps – 3 min effort of – 20 TTB 20 KB [...]

Warm-up & Mobility: 15 Minutes Skill: The Glute-Ham Developer Conditioning: “Cat Fancy” 30-20-10 reps for time of – KB Swings (32/24k) Wall Balls (20/14lb) Burpees Lunge [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 15 minutes to hit a heavy single Conditioning: “Odd Cindy” – EMOM 20 minutes Even minutes: 20/16 cal row Odd minutes: 1 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 10 Min work up Conditioning: “Ten” 10 RFT (20 min cap) of – 2 Power Cleans (135/95lb) 3 Thrusters (same barbell) 2 Rope Climbs  

Warm-up & Mobility: 15 Minutes Strength: Snatch – EMOM 10 @65-70% – 1 Power Snatch + 1 Power Position Snatch Conditioning: “Footloose” – AMRAP 12 – ladder [...]

Warm-up & Mobility: 15 Minutes Strength: Squat Deep 1s Pause Squat 2@65%-70% of 1RM (No pause for work sets) then 5 reps at 70-75%, add 5% more for 3 reps, add 5% more for 2 reps, add 5% more [...]

Warm-up & Mobility: 15 Minutes Conditioning: “Fr.e.a.k” – First rounds of Fran, Eva, Annie, and Kelly For time: 21 Thrusters (95/65lb) 21 Pull-ups Run 800m 30 KB swings [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 20 minutes to work to a heavy triple Conditioning: “Master of Puppets” 10 minute AMRAP of – 9 Front squats [...]

Warm-up & Mobility: 15 Minutes Strength: 1 Push Press + 1 Jerk – When your PP leaves, work just the jerk – 20 minutes to find the heaviest set Conditioning: “New Divide” 5 rounds [...]