Angie

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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 Movement Prep and Plan for the WOD The movements are standard bodyweight exercises and we will discuss proper technique and efficient ways to progress through the WOD while maintaining proper form and minimizing breaks WOD: Conditioning For time: 100 Pull Ups 100 Push Ups…

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…

Press-Sure

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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 Box Jumps Technique & Efficiencies -then- 4 Rds of Tabata WOD: Conditioning 17 min EMOM Press Push Press Jerk Start with an empty bar and perform 1 rep. The next minute go up 20lbs and attempt the same type of lift until failure within…

Fat Tuesday

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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 Snatch 15 mins to find 1RM WOD: Conditioning 3 AMRAPs consisting of 10 Wall Balls (20/14#) 5 Toes 2 Bar 5 min AMRAP 1 min Rest 3 min AMRAP 1 min Rest 1 min AMRAP Finish: Midline L-Sits Accumulate 2 minutes[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="975" img_size="large"…

Bear Complex

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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 Technique & Efficiencies WOD: Conditioning 5 RFT Power Clean Front Squat Push Press Back Squat Push Press Do that seven times and Run 200m for one round Rx+ = 115/80# Rx = 95/63#   Finish: Midline Mobility[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="969" img_size="large" alignment="center" style="vc_box_rounded"…

No Way Jose

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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 4 RFT 10 Knees 2 Elbow 10 Hang Power Cleans (135/95#) Finish: Blow Your Load Hold the bottomed of a squat for 2 min Each time you come up 10 Burpees and start over[/vc_column_text][/vc_column][vc_column…

Kettlebell Krazy

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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 Midline Stability Hollow Rocks Superman Holds Working from the ground up to the bar WOD: Conditioning 5 RFT 20 Alternating KB Snatches (24/16kg) 10 Alternating KB Squat Cleans 5 KB SDLHP Finish: Midline Stability 10-9-8-7-6-5-4-3-2-1 KB Swings Double Unders[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="207" img_size="large" alignment="center" style="vc_box_rounded"…

21 and Under

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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 2 x 500m Row for Time 2 min rest in between WOD: Conditioning 21, 18, 15, 12 Push Press (115/73#) Burpees 200m Run after each round Finish: Mobility Recovery (Stretch/Foam Roll/etc.)[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="408" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

3-2-1 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: Skill Kettlebell Swings/Snatches and More Technique and Efficiencies WOD: Conditioning 10-9-8-7-6-5-4-3-2-1 Thrusters (95/63#) Pull Ups Finish: Midline 20 Turkish Get Ups (10L/10R) [/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="943" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

14.3

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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 Technique & Efficiencies Work up to a heavy set of 3 WOD: Conditioning Complete as many reps as possible in 8 minutes of: 135/95 lb. Deadlifts, 10 reps 15 Box Jumps, 24/20 inch 185/135 lb. Deadlifts, 15 reps 15 Box Jumps, 24/20…