WODs

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Pause Bench Press or Strict press – 3@77%, 3@80%, 3@82.5% (This should be a weight you could do 2-3 more reps at) Fitness: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Deadlift – 4 sets of 5 reps @75% across Fitness: Deadlift – 4 sets of 5 reps at RPE 7 after ea set 20 Vup/sit [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 9 minute EMOM – 2 Clean and Jerk – working up to heaviest WOD weight. If performing the [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – working percentages off your 1RM – 1×5@60%, 1×5@65%, 1×4@75%, 1×4@80% Fitness: Squat [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Snatch – skill work and warm up to WOD weight Fitness: Power Clean – skill work and warm up to WOD [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat Performance: 4 sets of 5 reps at 75% across Fitness: 4 sets of 5 reps increasing in weight to a 7 RPE Part 2 – [...]

Warm-up & Mobility: 15 Minutes WOD: “Breakthru Barbell Complex” Perform 7 rounds of this un-timed barbell complex, increasing in weight each round and resting as much as [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Pull-ups & Chest to Bar – progressions and efficiencies Part 2 – Conditioning: “Tabata [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: EMOM for 8 minutes – 1 power clean + 3 push-press, increasing in weight Fitness: EMOM for 8 minutes – 1 power [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat 2-2-2-2 Fitness: Front Squat 2-2-2-2 (work up to an 7-8 RPE) Part 2 – Conditioning: [...]