WODs

Warm-up & Mobility: 15 Minutes Skill: 15 min skill work – Beat swing to TTB for beginners – C2B or muscle up work for advanced athletes Conditioning: “Cindy” – [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 20 minutes to establish a 3 rep as heavy as possible set Conditioning: Take it outside!!!! AMRAP 12 of – 21 Lunge Steps with Plate [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk Complex – 15 min to hit heaviest complex possible: 1 Push Press + 1 Push Jerk + 1 Split Jerk. Try to improve over last week. Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 3@75, 3@80, 3@82.5 to 85% Conditioning: “Christine” – for time – Rx is ON – 3 rounds of – 500 m [...]

Warm-up & Mobility: 15 Minutes Conditioning:  For time -100 Double Under Buy-In- -immediately into- 4 Rounds for Time: 5 Muscle-Ups 10 Front Squats (155/105lb) 15 Push-Ups 20 Burpees -100 [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Snatch – 2 EMOM for 10 min @ 75-85% – Do not let the bar drop below the knee. Focus on transitioning from the knee to the power [...]

Warm-up & Mobility: 15 Minutes Strength: Hang Clean – 2 EMOM for 10min – @ 75-85% – Do not let bar drop below the knee – focus on transitioning from the knee to the [...]

Warm-up & Mobility: 15 Minutes Conditioning: For time* – 20 Thrusters (95/65lb) 20 SDHP with KB (30/24k) 20 Push Jerks (same BB) 20 Overhead Squats (same BB) *Every MOM perform 4 [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 3 sets of 5 reps @75% of 1RM (all worksets at the same weight if possible) – Beginners can use this time to find a [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – Begin with 55% on the bar and perform 1 clean EMOM adding 5/10# each interval until fail Conditioning: 3 RFT of: 20 KB Swing (24/16k) 10 [...]