WODs

Warm-up & Mobility: 15 Minutes Strength: Long Pause (motionless pause) Bench Press – 20 Min to work to 1RM: 5-3-1-1-1. Cue: Perfect your set-up then pretend your chest is a made of glass as [...]

Warm-up & Mobility: 15 Minutes Strength: 20 min to establish a 1RM Clean Conditioning: Up Ladder 10. In 10 minutes climb as high as possible, adding 1 rep to each movement each round @ 75% of [...]

Warm-up & Mobility: 15 Minutes Skill: Rope Climb – 20 minutes. Got rope climbs? Work another goat for 20 minutes Conditioning: AMRAP 14 minutes of: 2 Rope Climb (or 4 Progressions) 10 [...]

Warm-up & Mobility: 15 Minutes Strength: 20 min to establish a 1RM Snatch Conditioning: With a 16 min clock – OT2min (for 8 rounds) – 3 Muscle-Ups* 5 Power Snatch (approx @80% of [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift 2-2-2-2 (4 worksets increasing in weight to a heavy but not maximal load.) Your last set should be 5% less than your heaviest set from last [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – OTM for 10 min (10 sets) – 1 Clean + 1 Hang Clean from 6″ below the knee @ 80%-85% 1RM Conditioning: AMRAP 9 minutes of [...]

Warm-up & Mobility: 15 Minutes Conditioning: “Filthy Fifty” – For time – RX is on: 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (16k) Walking Lunge, [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch work – OTM 10 – 1 Snatch + 1 Heaving Snatch Balance** + 1 Overhead Squat (AHAP) **Heaving snatch balance: Start with a barbell [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 25 min – warm ups: bar, 5 reps, 3 reps. Work sets – 1 rep @ 95%, 1 rep @ 100%, 1 rep @ 105% working percentages off your 3 rep [...]