WODs

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance:   Squat – 4×5 with increasing weight  60, 65, 70, 75%, working off 3 RM already established (20 min) Fitness: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Bench or Press – work to a heavy double Fitness: Seated single arm press – 5 sets of 6 rest 90 seconds between [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 min Performance and Fitness: Shoulder activation and HSPU progressions Part 2 – Conditioning: Performance: “Diane” – RX [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch – 15 min work to a heavy complex of 1 snatch + 1 hang snatch (This can be catching in the power or full squat [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Front Squat – EMOM for 10 minutes – 3 FSQ at a 6 RPE   Part 2 – Conditioning: Performance: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Cleans – 15 minutes Performance: . 2 (full) cleans EMOM for 10 minutes, working up to @ 75% Fitness: EMOM 10: even minutes [...]

  Today is our 4th Wedding Anniversary! Whoo Hoo – come help us celebrate at the 12:30 (Dan solo), 4:30 and 5:30! Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 min Performance: Work to a heavy set of 3 Fitness: warm up and then, for 10 minutes EMOM – do 2 DLs (at about a 6/10 perceived [...]

Warm-up & Mobility: 15 Minutes “Mulligan” 2RFT of – 20 Wall ball (20/14lb) 20 Cal Row 20 TTB 20 Burpees 20 Thrusters (115/75) 20 Burpees 20 TTB 20 Cal Row 20 WB Rest 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 15 min Power Clean – work up to a heavy double (reset between reps) Fitness: EMOM 10 – Even min: 20 hollow [...]