13.1

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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: Skill Muscle Snatch The muscle snatch is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the snatch. At more challenging weights, the muscle snatch will help strengthen the turnover of the snatch. (www.catalystathletics.com) WOD:…

Hollywood Cole

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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 2 x 5 5 reps @ 65% 5 reps @ 75% and a set for good luck AMRAP @ 85% WOD: Conditioning 3 RFT: 30 Double Unders 10 Handstand Push Ups 30 Slam Balls (20/15#) 10 Dumbbell Thrusters (35/20#) 30 Sit Ups…

Down & Up

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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 5 reps @ 65% 5 reps @ 75% AMRAP @ 85% WOD: Conditioning 50-40-30-20-10 Wall Balls (20/14#) 10-20-30-40-50 Kettlebell Swings (24/16kg) Finish: Mobility Weighted Plank Holds 2 x 45 seconds[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2810" 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]

Pull Up 2 the Bar

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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 Turkish Get Ups WOD: Conditioning 3 RFT 400m Run 15 Pull Ups 400m Run 15 Toes 2 Bar Finish: Mobility 30 V-Ups[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2806" 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]

Barbell Tabata

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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 or Split) 15 mins to find 1RM 5-3-1-1-1... WOD: Conditioning Tabata Deadlift (185/135#) Hang Power Clean (135/95#) Front Squat (95/65#) Push Press (64/45#) Finish: Mobility 5 mins of mobility (foam roll, lacrosse ball, etc.)[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2800" 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 Mashup

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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 Mashup is an updated version of our Mobility class where we focus on preparing our body for a workout. We accomplish this by utilizing the movements of the WOD and mobilizing these specific areas in order to perform effectively during the WOD. 5 Rounds…

Power Up

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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: Endurance 1000m Row for Time WOD: Conditioning 7 min AMRAP 10 Power Cleans (135/95#) 20 Push Ups Finish: Midline 20 Strict Toe 2 Bar [/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2793" 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]

Fight Gone Badly

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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 @ 75% of 1RM WOD: Conditioning 3 Rounds of: Thrusters (75/55#) Pull Ups Double Unders Ring Dips Air Bike (Cal) 1 min per movement 1 min rest between rounds Finish: Mobility Take time to mobilize after the WOD[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image…

OH Burpees

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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 Shoulder Press 3 x 5 @ 75% of 1RM WOD: Conditioning 21-15-9 Overhead Squats Bar Facing Burpees Finish: Midline 50 (4ct.) Bicycle Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2779" 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]

10 & Up

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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 @ 75% of 1RM WOD: Conditioning 4 RFT: 10 Burpees 20 Box Jumps 30 Kettlebell Swings (24/16kg) Finish: Midline Tabata Kettlebell Twists[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2768" 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]