Team WOD

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning WOD: Conditioning 12 min Time Cap 4 RFT 50 Double Under 20 OH Squats (95/63#) 10 Snatches (Power or Full Squat) 3 min Rest 10 minutes 5 rep Max Front Squats[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="563" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

Fitness Fun Day

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning 35 Air Squats 23 Hollow Rocks 27 Box Jumps 31 Sit Ups 33 Row (Cal) 32 Jumping Lunges 28 KB SDLHP 28 Mt. Climbers 33 Wall Balls 10 Burpee Broad Jumps 22 Knees 2 Elbows 1 HSPU EMOM 31 min Time Cap Finish: Recovery…

Mobility Workshop

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Mobility Workshop Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created…

5 & 10

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Conditioning 10 min EMOM 5 Burpees 10 KB Swings WOD: Conditioning 5 min AMRAP 3 Squat Clean Thruster (155/105#) 5 Chest to Bar Pull Ups Rest 3 Min 5 min AMRAP 3 Squat Clean Thruster (135/95#) 5 Chest to Bar Pull Ups Rounds in 5…

Dead Weight

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Muscle Ups Progressions & Efficiencies WOD: Strength Deadlifts 5 x 3 Push Press 5 x 3 Finish: Midline 50 Unbroken Flutter Kicks 4 Count = 1 rep[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="912" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

11.1

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Back Squat 5 reps @ 75% 3 reps @ 85% 1 or more reps @ 95% WOD: Conditioning 10 min AMRAP 30 Double Under 15 Power Snatches (75/55#) Finish: Midline Tabata Sit Ups[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="907" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

Weekend WODs

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning A few WODs you can do at home... For Time: Run 1 mile in the snow 10 push-ups every 1 minute For Time: 10-9-8-7-6-5-4-3-2-1 Burpees Sit Ups For Time 21-15-9 Handstand Push-ups Chair Dips Push Ups 2 minute max push UPS 1 minute break…

Fix-it-Friday

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Athlete's Choice Fix it Friday Work on a Weakness WOD: Conditioning 10 min EMOM Odd = 5 Burpees/ME Rope Climbs Even = 10 Med Ball Cleans (20/14#)/ME HSPU Score is total # of Rope Climbs and HSPU Finish: Midline Mobility[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="427" img_size="large" alignment="center" style="vc_box_rounded"…

Down and Back

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Handstand Push Ups (HSPU) Progressions Strict Kipping WOD: Conditioning 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hang Power Snatches (105/75#) 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Toes 2 Bar -then- 800m Row/Run Finish: Midline 40 Windshield Wipers[/vc_column_text][/vc_column][vc_column…

Dirty Dozen

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Deadlifts 5 x 3 Progressive Loading WOD: Conditioning 12 min AMRAP 4 OH Squats (75/53#) 8 Pull Ups 12 Front Squats Finish: Midline Core Crusher[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="266" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]