WODs

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 minutes Fitness: Deadlifts – 4 sets of 5, increasing in weight to a moderate load Performance: Deadlifts – 4 sets of 5, [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 minutes Fitness: 3 Power Cleans (or Hang Power Cleans) – EMOM for 10 minutes at 6 RPE Performance: 1 Clean EMOM for 10 minutes [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skills – 15 min Fitness: Pull-up scales and beat swings Performance: Kipping application to the Pull Up and other movements Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Fitness: 3 Push-Press – EMOM 10 minutes at approximately 6 RPE Performance: Snatch – EMOM 10 minutes. 1 Snatch starting at [...]

Warm-up & Mobility: 15 Minutes Skill/Strength: Work on achieving your best front rack positions and then perform Front Squats – 3-3-3-3 increasing in weight. The performance group [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 min – Bench Press / Strict Press Fitness: 3-3-3 increasing in weight to a moderate weight,  with 5 Pendlay Rows after each set [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 15 minute Fitness: EMOM 15 min of – Min 1: 5 PC or Hang Power Clean Min 2: Accumulate 15 sec L sit hold Min 3: 30 [...]

Warm-up & Mobility: 15 Minutes Conditioning: Fitness: “Not so Phresh 25” – AMRAP in 20 min of – 25 Box jumps 25 Ring rows 25 Kettlebell swings 25 (steps) Walking lunge [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Deadlift – 25 min Fitness: 5 x 5 at moderate weight for form w/ barbell or KB Performance: 5-5-5-5-5 increasing to a heavy set of 5 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 minutes Fitness: Moderate weight of: 4×5 across (at same weight or small increases in weight, for form) or squat therapy [...]