Warm-up & Mobility: 15 Minutes Strength: OTM 10 min @65-75% of 1RM – 1 Power Clean + 1 Hang Clean + 1 Thruster **If you don’t know your 1 RM, work to a challenging weight but a [...]
Warm-up & Mobility: 15 Minutes Conditioning: “Marathon Monday” (RX is on) This WOD commemorates the Boston Marathon bombing of 2013. 5 rounds for time* of: 4 Clean and Jerk [...]
Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM for 10 min @ 70-80% of your 1 RM – 1 Power Snatch + 1 Snatch Balance (For beginner athletes the Snatch Balance is scaled to [...]
Warm-up & Mobility: 15 Minutes Strength: 15 Minutes to work to a heavy 3-rep Overhead Squat. If you are fried, work a light weight for skill. If you are mobility-challenged, perform 3 heavy [...]
Warm-up & Mobility: 15 Minutes Strength: Bench – 20 minutes to establish a 3RM – QUALITY over weight Conditioning: For max reps – 4 rounds – 1 min for each movement – 1 min [...]
Warm-up & Mobility: 15 Minutes Strength: 5×3 Hang Clean (from the knee) for 15 minutes – working at approx 75% of 1RM established last week. Rest approximately 2 minutes between [...]
Warm-up & Mobility: 15 Minutes Strength: 5×3 Snatch work for 15 minutes – Hang Snatch (from the knee). Rest approx 2 minutes between sets. Work around 75% of double established [...]
Warm-up & Mobility: 15 Minutes Strength: Squat 5×5 (20 min) – 45%, 55%, 65%, 75%, 85% of your 3RM established established last week Conditioning: Then, AMRAP 12 min of – 9 C2B [...]
