WODs

Warm-up & Mobility: 15 Minutes Skill: HSPU progressions Conditioning: “Platoon” 2 rounds for time of: 200m Run 10 HSPU 200m Run 20 Pull-ups 200m run 30 Sit-ups 200m Run 40 Squats 200m Run 50 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 1×3@75% 1×3@80% 1×2@85% 1×1@90% 1×1@95% Conditioning: “Airplane” EMOM for 12 min* of – 1 Power Clean [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 5 @70-75% Conditioning: “Communication Breakdown” Run* 200 weighted (sandbag, med ball or 45/25lb plate) 9 Lunge [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Split Jerk – 5×3 climbing in weight, 3 sec pause at bottom of dip before the drive Conditioning: “Kashmir” Row 1000m (goal is to [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 3 reps at 70%, 3 reps at 75%, 2 reps at 80%, 2 reps at 85%, 1 rep at 90% Conditioning: “Stairway” 14 minute upladder 3-6-9-12… [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 2 sets of 3 reps at 70%, 2 sets of 3 reps at 75%, one set of 2 reps at 80%, one set of 2 reps at 85%, one set of 1 rep at 90% [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 2s Pause Squats – 20 minutes to hit 3 sets of 3 at a weight between 40 & 60%. Practice staying tight at the bottom of the [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press / Push Press – work up to a heavy set of 2 Conditioning: “Stripes” Max Sit-ups in 2 min Max Push-ups in 1 min Max squats [...]

Warm-up & Mobility: 15 Minutes Skill : Strict Ring dips / Ring dips with explosive hips / MUs Conditioning: “Broken Window” AMRAP 15 min of – 20 DUs 10 OH Lunge steps 2 MUs or 3-7 Ring [...]

Warm-up & Mobility: 15 Minutes Strength: EMOM 10: 1 Hang (from the Power Position) Power Snatch + 1 Power Snatch, climbing each interval Conditioning: “Lucky Sevens” 7 RFT of – 7 Hang [...]