WODs

Warm-up: Partner up – one partner holds a hollow rock while the other partner does jumping squats Mobility: Hip and wrist openers Strength: Front squat – 5@60%, 5@65%, 2×5@70% [...]

Strength: Strict press 3-3-3-3-3 Conditioning: 5 RFT of – 5 Curtis Ps (95/65#) 10 Ring dips or 3 MUs or progressions 20 Flutter kicks (L+R=1)  

Warm-up: 3-in-3 of squat, mountain climber, sit-up Mobility: Couch stretch, posterior chain floss, good mornings with unloaded barbell Strength: Deadlift 5-5-5-5 Conditioning: 15 minute AMRAP of: [...]

Warm-up: Dynamic warm up Mobility: Banded spidermans and posterior chain floss, Russian Babymaker Strength: Squat 4@70%, 4@75%, 4@80%, 4@85 Conditioning: FGB Style – one minute at each [...]

Partner up – Only one partner works at a time. Each partner must complete all reps of a movement before moving onto the next movement – partners can break up those reps any way they [...]

Warm-up: 3 rounds of dots & 7 Burpees Mobility: Russian Babymaker, Wrist openers, Roll-out T-spine Strength: Front Squat 1×5@65%, 1×4@75%, 2×4@80% Conditioning: For total [...]

Warm-up: 3 Rounds of Cindy Mobility: Shoulder distractions, Anterior Smash, Spidermans Strength: 15 minutes to establish a heavy double Conditioning: 15 minute AMRAP of – 200m Run 6 Jerks [...]

Warm-up: Partner med ball toss Mobility: Shoulder band distraction, roll out posterior chain, lacrosse ball to anterior shoulder Challenge: 800m run for time Conditioning: 20 min AMRAP of – [...]

Warm-up: 3-in-3 of Squats, Jumping Jacks, Mountain Climbers Mobility: Banded Posterior Chain Floss, Good Mornings, Russian Babymaker Strength: Squat 6@70%, 6@80%, 3@90%, 2@95% Conditioning: 12 [...]

Warm-up: Partner up for 2 minutes – one partner performs 5 burpee pull-ups while the other performs wall balls Mobility: Roll out T-spine, Sink mobilization, shoulder capsule mobilization [...]