WODs

Warm-up & Mobility: 15 Minutes Strength: Snatch – 5 minutes of skill work with empty barbell then 15 minutes to work to a heavy single Conditioning: For time: Buy in – 400m run [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 5 reps each with increasing weight: 60%, 70%, 80%, 90% working off 3 RM already established Conditioning: 2 min AMRAP of [...]

Warm-up & Mobility: 15 Minutes Strength: Clean & Jerk – OT 1:30 for 15min (10 sets) 65%-70% of your 1RM 1 power clean + 1 FSQ + 1 hang clean + 1 jerk **If you don’t know your 1RM, [...]

Warm-up & Mobility: 15 Minutes Conditioning: For time – 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – OTM 10 65-75% of your 1RM – 1 Power Snatch + 1 Hi-hang Snatch (from power position) **If you don’t know your 1RM, work to a [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 20 min – working percentages off 3 RM already established – 5 reps @50%, 5 @60%, 5 @70%, 5 @80%, 3 @95% (use spotters!), 8 @70% [...]

Warm-up & Mobility: 15 Minutes Strength and Conditioning: Coaches’ Choice Click here to sign up for today’s class.  

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4 sets of 5 reps each with increasing weight – 55%, 70%, 80%, 90% – working off your 3RM already established Conditioning: AMRAP 12 [...]

Warm-up & Mobility: 15 Minutes Strength: OTM 10 min @65-75% of 1RM – 1 Power Clean + 1 Hang Clean + 1 Thruster **If you don’t know your 1 RM, work to a challenging weight but a [...]