WODs

Warm-up & Mobility: 15 Minutes Strength: Squat – 5@75%, 5@85%, 3@90%, 2@95%, 1@100%, 8@75% – working percentages off your 3RM Conditioning: “Pops” – from CFNE (RX is [...]

Warm-up & Mobility: 15 Minutes Strength: Thruster – Work up to a heavy single Conditioning: 7 RFT of – 7 Thrusters (75/55#) 7 Pull Ups 7 Burpees  

Warm-up & Mobility: 15 Minutes Strength: Jerk – 8×1 across @90-95% of your 1RM – 90-120 sec rest Conditioning: 3 RFT of – 2 Rope climbs 15 Deadlifts at bodyweight Row [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 8×1 across 90-95% 1rm 90-120 sec rest Conditioning: 21-15-9 reps for time of – Toes-to-bar Front squat (135/95lb) Burpee to a [...]

Warm-up & Mobility: 15 Minutes Strength: Long Pause Bench or Strict Press – 4×3 increasing weight to heaviest possible Conditioning: 6 rounds (takes 18 min) for max reps – 40 [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 3 reps every 90 seconds for 7 rounds at 75% of your 3RM BS Conditioning: 30-20-10 reps for time Wall Ball (20/14lb) Burpee [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 8×1 across @ 90-95% of your 1RM – 90-120 sec rest Conditioning: 14 Min Clock – for total reps: 40 Box jump overs (24/20”) 30 [...]

Warm-up & Mobility: 15 Minutes Conditioning: 5 min AMRAP 150m Row 10 Wall ball –Rest 3 min– 5 min AMRAP 10 Power Cleans (135/95lb) 10 S2OH –Rest 3 min– 5 min AMRAP 20 [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift 25-30 min to est 3RM Conditioning: EMOM 15 min of – 6 Thrusters (95/65lb) & 6 C2B Pull Ups **Both movements every min.  If you miss [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – 7×1 Power Clean + 1 Hang Clean (at or above knee) + 1 Jerk – climbing in weight each set to heaviest possible, [...]