fitness

WARM-UP Long warm up, no strength before WOD. WOD AMRAP 10 Med Ball Wall Ball Shots 20/16# to 10/9′ target 10 Burpee to plate 25/15#... Read More

WARM-UP 15 minute warm-up STRENGTH A) Deadlift: 10 x 3 @ 65%, 70%, 75%, light will do 10-12 reps light, work on form WOD 50... Read More

WARM-UP 15 minute warm-up STRENGTH 7 minute EMOM of 3 x power snatch, light with do 20 seconds of hang power snatch very light WOD... Read More

WARM-UP 15 minute warm-up STRENGTH A1) weighted pull up: 5-7 x 4 sets, always try to go heavier than last time or more reps. A2)... Read More

WARM-UP 15 minute warm-up STRENGTH A1) Front squat: same as back squat on Monday A2) max effort banded push up x 4 WOD Row 500... Read More

WARM-UP 15 minute warm-up   WOD Grace 30 x power clean and jerk 🏋 135/95 Light/fundamentals 10 minute EMOM of 5 x Hang power clean light and... Read More

WARM-UP 15 minute warm-up WOD 40 minutes of work Minutes 0-10 Run one lap around block then Jump rope until minute 10(rest as needed) Minutes... Read More

WARM-UP 15 minute warm-up STRENGTH A1) Pause squats: 5 x 5 starting at 50% 1 RM. 2211 tempo, eccentric is always to first number. (don’t... Read More

WARM-UP 15 minute warm-up STRENGTH 5 x 5 OHS Rest 2-3 minutes between WOD Jackie 1000 meter row 50 thrusters 45/33, light 15# 30 pull-ups,... Read More

WARM-UP 15 minute warm-up SKILL/STRENGTH After warmup and mobility pick two skills you want or need to get better at and spend 10 minutes practicing... Read More