WODs

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 Bar [...]

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 [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 20 mins to reach a heavy single Conditioning: “Up, Up and Away” 10 min AMRAP of – 5 Front Squat (@50% of what you hit for today’s [...]

Monday we will have one training session at 0930, athletes will can choose from one of three Hero WODs “Collin” “Jack” or “Nate”. Below are the stories of the [...]