WODs

8:30am Class Warm-up & Mobility: 15 Minutes Strength: 15 Minutes to work to a quality rep Conditioning: “Bergeron Beep Test” – 7 RFT of: 7 Thrusters 7 Pull-ups 7 Burpees [...]

Warm-up & Mobility: 15 minutes Strength: Deadlift – 25 minutes to establish a new 1RM – warm up set then – 5@60%, 3@70%, 2@85%, 1@90-95%, 1@105% If 105% looks good and does [...]

Warm-up & Mobility: 15 minutes Skill: Rowing instruction 15 minutes – please review: http://www.concept2.com/indoor-rowers/training/technique-videos. We saw a bunch of inefficient [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 8 min EMOM at 65% – High Hang Clean, Above the Knee Clean, From the Floor Clean Conditioning: For total rounds and miscellaneous [...]

Warm-up & Mobility: 15 Minutes Strength: Jerk – 20 minutes to work to a heavy double Conditioning: Partner up to count and encourage each other. “Annie” 50-40-30-20-10 reps for time (10 [...]

Warm-up & Mobility: 15 minutes Strength: Squat – 25 minutes to establish a 1RM – 5@60%, 3@70%, 2@80%, 1@90%, 1@105% – if the last rep looks good and does not feel maximal, [...]

Warm-up & Mobility: 15 Minutes Conditioning: For total rounds and reps – 3 rounds – 3 minutes of rest between each round. 9 TTB 6 Burpee-box jumps (24/20″) 3 Wall walks  

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 5@60%, 5@65%, 2×5@70% Conditioning: “Spice Girls” from CFNE 3 rounds at each movement before moving to the next [...]

Warm-up and Mobility: 15 minutes Strength: Deadlift 5×5 at 85% of 5RM – rest 2 minutes between each set Conditioning – 1 min each for 5 rounds SDHP with KB (24/16k) Double-unders [...]

Warm-up and Mobility: 15 Minutes Strength: Snatch complex – EMO2M increasing in weight for 5 rounds – 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat Conditioning: 5 RFT of – [...]