WODs

Warm-up & Mobility: 15 Minutes Strength: Snatch – Begin @50% and perform one snatch OTM adding 10# every min til fail (women can go up in 5# increments if preferred). When you fail, back off [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press 8-8-8-8. Increasing in weight for each set, the last set should be heavy but not maximal. There is no pause required today, but be sure [...]

Warm-up & Mobility: 15 Minutes U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – OTM 10 – 2 Cleans (full squat) at 75-80% Conditioning: Level II Test – How many unbroken TTB can you do? (without letting go of the bar [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4×5 with increasing weight: 50%, 60%, 70%, 80% working off 1 RM already established Conditioning: 7 RFT of – 10 Wall balls [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM 10 – 2 snatch (full squat) 75%-80% Conditioning: 3 rounds, FGB format, rotating each minute: Row for calories Thruster (75/45lb) [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 20 min – working percentages off 1 RM already established – 5×50%, 5×60, 5×70, 3×85, 8×60, (USE SPOTTERS [...]

Warm-up & Mobility: 15 Minutes Strength: Strict Press, 3×3 at a weight that is heavy but achievable Conditioning: 15 Minute AMRAP* of – 10 KB Swings 10 Burpees 10 TTB *Start with [...]

Warm-up & Mobility: 15 Minutes Strength: DL – 5@45%, 5@60%, 5@70%, 5@80% working off 1 RM Conditioning: “Cindy” 20 Min AMRAP of – 5 Pull-ups 10 Push-ups 15 Squats Click here [...]

Warm-up & Mobility: 15 Minutes Strength: Bench – long pause (2 count) Bench 4×5@75% – Or athletes can choose to work an overhead press Conditioning: Test Level II Skill – how [...]