Fran Lung & Team WOD

Register Here FRIDAY 1/17 Warm Up General Warm Up: 4-way Banded Glute Activation, 20 steps per direction, 5 squats after each direction Mobility/Activation Recommendation: 20 Band Pull Aparts, Internal Shoulder Rotation Stretch, 1:00/ side Strength Back Squat: 4-4-4-4...

Hug a Weight

Register Here WEDNESDAY 1/15 Warm Up General Warm Up: 2:00 Machine (increasing speed), 20 Lunge and Reach, 20 Jump Squats Snatch Warm Up: Tall Snatch Warm Up (3 reps in each position), 5 Power Position Squat Snatches, 5 Hang Squat Snatches Strength Hang Squat...

HSPUs

Register Here MONDAY 1/13 Warm Up General Warm Up, 6 Rounds w/a Partner: :10 AAB, :20 rest – then – 6 Rounds Solo: :20 S-Arm DB Snatch, :10 rest Mobility/Activation Recommendation: Banded Internal/External Rotations, 20 reps/arm Skill Work Double DB...

Chipper & Team WOD

Register Here FRIDAY 1/10 Conditioning For Time: 30/24 Calorie Row, 30 Overhead Squats (95/65), 30 Handstand Push Ups, 30/20 Calorie AAB, 30 Hang Squat Cleans (95/65), 30 Chest to Bar Pull Ups, 30 Burpees, 30 Thrusters (95/65), 30 Pistols* *Scale for Pistols is...

Splits

Register Here   WEDNESDAY 1/8 Strength Deadlifts: 15-15-15 Rest 2:00 between sets Conditioning AMRAP 4 Minutes x 3:  20 Burpee Box Jump Overs (24/20), max Strict Pull Ups in remaining time Rest 1:00 between AMRAPs   THURSDAY 1/9 Strength Split Jerk: 5-5-5-5-5...

DBs

Register Here   MONDAY 1/6 Strength Squat Clean: 3-3-3-3 Conditioning Every 4 Minutes for 12 Minutes: 20 Dumbbell Thrusters (50/35), 15/12 Calorie Row   TUESDAY 1/7 Conditioning AMRAP 18 Minutes: 20 DB Box Step Ups w/ 1 DB (50/35), 16 Single-arm DB Hang Clean and Jerk...