WODs

Warm-up & Mobility: 15 Minutes Strength: Warm up Power Clean – work to WOD weight Conditioning: “Swingers” 21-18-15-12-9-6-3 reps for time of – KB Swings (24/16k) [...]

Warm-up & Mobility: 15 Minutes Strength: Warm up Deadlift – take 15 minutes to work to 80% of your 1RM for 3 reps – drop to WOD weight. Conditioning: “Sugar [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – warm up to WOD weight Conditioning: “JT Meets Isabel” -CFNE 21-15-9 reps for time of* – HSPU Ring Dips Push-ups [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 4 sets of 3 – working up – 70, 75, 80, 85% of 1RM Conditioning: “Balls to the Wall” 3 Rounds for Total Working [...]

Warm-up & Mobility: 15 Minutes Skill: Rope Climbs (or if you already have rope climbs, use this time to work on another goat: HSPU, double-unders, muscle-ups etc.) Conditioning: “Vote [...]

Warm-up & Mobility: 15 Minutes Strength: Overhead Squat – work to a heavy double** Conditioning: “Nancy” 5 rounds for time of – 400m Run 15 OHS** (95/65lb) **or [...]

Warm-up & Mobility: 15 Minutes Strength: EMOM 10 – 3 Hang Clean – 70% of 1RM Conditioning: “Biggie Smalls” Complete 6 rounds (for time and weight) of: 5 Hang Power [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 4 sets of 5 at 70-75% of 1RM (using the same weight for all sets – this is volume work) Conditioning: “Quarter Gone [...]

Warm-up & Mobility: 15 Minutes Strength: 20 min for Push Press 3-3-3 then Push Jerk 3-3-3 Conditioning: “Push-it Real Good” 12 min AMRAP of 10 KB Swing (32/24k) 12 Push-up 6 Push [...]

I usually don’t post training of Sunday but today is the 10 yr anniversary of  “Operation Red Wings”. “SWIMBUDDY” In a 2 man Swimbuddy team, perform AMRAP in 20:05 of: 6 Burpees [...]