WODs

Warm-up & Mobility: 15 Minutes Strength: Squat – 2 Second Pause Squats – 5-5-5-5 Conditioning: 3 rounds for time of – 7 Front Squats (185/120lb) 21 KB Swings (30/20k) Run [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 7 set – 1 Power Snatch + 1 Hang Snatch – climbing in weight each set to heaviest possible try to increase over last week [...]

Warm-up & Mobility: 15 Minutes Strength: Warm-up deadlift and thruster Conditioning: For time with a running 30min time cap- 21 deadlifts (185/135#) 200m sprint 15 deadlifts 200m sprint 9 [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk: 6×2 across at 80-85% 1RM – 60-120 sec rest between sets Conditioning: AMRAP 10 min of – 4 Wall walks 2 Rope Climb 8 Burpee Box [...]

Warm-up & Mobility: 15 Minutes Strength: Clean 6×2 across at 80-85% 1RM – 60-120 sec rest between sets Conditioning: “Hot Tamale” (CFNE) 4 rounds for time of: 5 PC [...]

Warm-up & Mobility: 15 Minutes Conditioning: 5 Rounds of – AMRAP 3 minutes of: 7 Thrusters (95/65lb) 30 Double unders 1 min rest AMRAP 1 minute of: Pull Ups 1 min rest Score is total [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch: 6×2 across @ 80-85% – 60-120 sec rest between sets Conditioning: For time – 21-18-15-12-9-6-3 reps of – Burpee TTB [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – Focus on form – bar placement (high vs. low.), squeezing bar and thinking of squeezing elbows back to touch, short methodical [...]

Warm-up & Mobility: 15 Minutes Strength: 1R Heavy Clean Conditioning: 15-12-9-6-3 for time of: Power Clen (135/95lb) Burpee Over Bar Click here to sign up for today’s class. See [...]

Warm-up & Mobility: 15 Minutes Skill: HSPU progressions Conditioning: “Diane” – for time 21-15-9 for time of: Deadlift (225/155lb) HSPU Click here to sign up for today’s [...]