Power Hour

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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 Deadlift 3 x 5 @ 70% of 1RM Add 5lbs to last completed set WOD: Conditioning Push Jerks 2-2-2-2-2-2-2-2-2-2 Finish: Midline 50 (4ct.) Flutter Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1531" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Clean Up & Run

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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 Bench Press 3 x 5 @ 70% of 1RM Add 5lbs to last completed set WOD: Conditioning 4 RFT 400m Run 21 Power Cleans (95/65#) 15 Pull Ups Finish: Midline 30 Windshield Wipers[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1513" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Double Trouble

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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 Snatch(es) 15-20 mins Work on the elements of the Snatch WOD: Conditioning 21-15-9-6-3 Wall Balls (20/14#) Power Snatches (95/65#) Finish: Midline 80 Sit Ups for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1508" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Death Grip

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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 Jerk (Push/Split) 10-15 mins to find 1RM WOD: Conditioning 5 Rounds of: 1 min Deadlifts (185/135#) 1 min Push UPS 1 min Strict K2E Finish: Conditioning 25 Unbroken Slam Balls (AHAP)[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1504" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

1000

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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 3 x 5 @ 70% of 1RM Add 5lbs to last completed set WOD: Conditioning 1000m Run 30 HSPU 1000M Row Finish: Midline Tabata Hollow Rocks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1499" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

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 20 min AMRAP 10 Power Cleans (135/95#) 10 Hand Release Push UPS 400m Run/500m Row Partner A will run/row and will pick up where Partner B left off [/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1493" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Snatch & Go

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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 Bench Press 3 x 5 @ 70% of 1RM Add 5lbs from last completed set WOD: Conditioning 5 RFT 1 Snatch (95/65#) 10 Overhead Squats 1 Snatch 10 Overhead Squats 400m Run Finish: Midline 25 V-Ups[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1489" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top:…

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 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 by…