WODs

Warm-up & Mobility: 15 Minutes Strength: Bench – long pause (2 count) Bench 4×5@75% – Or athletes can choose to work an overhead press Conditioning: Test Level II Skill – how [...]

Warm-up & Mobility: 15 Minutes Strength: Clean Complex – OTM for 10 minutes @70-75% of 1RM – 1 Power Clean + 1 Hang Clean + 1 Front Squat Conditioning: 3 RFT – Rx is ON [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 20 min – working percentages off 1 RM already established – 5×50%, 5×60%, 5×70, 5×75-80% Conditioning: For time [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM 10 min @70-75% of your 1RM- 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat **If you don’t know your 1 RM’s work to a [...]

Warm-up & Mobility: 15 Minutes “Fran” 21-15-9 reps for time of – Thrusters (95/65lb) Pull-ups Click here to sign up for today’s class.  

Warm-up & Mobility: 15 Minutes Strength: Deadlift (20 min) 4 sets of 5 reps each at 45, 55, 65, 75% working percentages from your 1 RM Conditioning: In 3 min – Run 400m – with [...]

Warm-up & Mobility: 15 Minutes Strength: Bench (20 minutes) 5×5 @75% of your 1RM – for quality. Or, Strict Press 3-3-3-3-3 Conditioning: AMRAP 12 min 25 Double-unders 2 Rope Climb 12 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 65-70% – OTM 10 minutes – 1 Power Clean + 1 Hang Power Clean + 1 Hang Clean + 1 Clean Conditioning: 3 RFT of – 400m [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch 65-70% – OTM 10 min – 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch Conditioning: AMRAP 15 min of – 10 C2B [...]

Warm-up: 2 minutes Conditioning: Then, for time (with 10 min time cap): 400m Run or 500m Row 40 squats 30 Sit-ups 20 Push-ups 10 Pull-ups Goal is under 6:30 for men, 7:00 for women. (One thick [...]