Push, Squat & Pull

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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 Pistols WOD: Conditioning 3 RFT: 10 Handstand Push Ups 20 Alternating Pistols 30 Pull Ups Finish: Recovery 40 Russian Twists[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1659" 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]

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…

Running to the Cleaners

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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 Med Ball Cleans WOD: Conditioning For time: 800m Run 9 Cleans (155/105#) 600m Run 15 Cleans (115/75#) 400m Run 21 Cleans (85/55#) Finish: Recovery Mobility[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1646" 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]

Output

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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 10 - 15 mins to find 1RM 5-3-1-1-1 WOD: Conditioning 20 min EMOM 1st min - 10 Power Snatches (95/65#) 2nd min - 8 Lateral Over the Bar Burpees 3rd min - 10 Front Squats (95/65#) 4th min - Rest Finish: Endurance…

Use your Muscles

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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 WOD: Conditioning For time 15, 12, and 9 rep rounds of: 45 pound Dumbbell Thruster Muscle-up (Ring or Bar) Finish: Midline 100 Sit Ups for Time[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1638" 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][vc_row][vc_column][vc_single_image][/vc_column][/vc_row]

Pull Your 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 Kipping WOD: Conditioning 21-18-15-12-9-6-3 SDLHP (75/55#) Push Jerks Finish: Midline 25 Barbell Roll Outs[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1630" 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][vc_row][vc_column][vc_single_image][/vc_column][/vc_row]

Dead to Right

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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 GHD (Set Up, Exercises and Efficiencies) WOD: Conditioning 6 Rounds of: 5 Deadlifts (275/195#) 25 Sit Ups Finish: Midline 30 Superman Holdas[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1626" 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][vc_row][vc_column][vc_single_image][/vc_column][/vc_row]

Snatch Balance

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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 Ring Rows WOD: Oly Snatch Balance 3-3-2-2-2-1-1-1-1-1 Finish: Midline Air Bike 30 seconds ME 30 seconds rest 30 seconds ME[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1622" 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]

Run for it…

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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 Overhead Squat 15 mins to find 3RM WOD: Conditioning 6 Rounds of: 15 KB Swings (24/16kg) 200m Sprint Rest for 45 seconds Finish: Midline Surprise[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1617" 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]