Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – strict 12 minute timecap to hit a heavy 1-rep Front Squat. This is a competition style challenge; plan [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: EMOM 8 – 2 Power Snatch, climbing in weight Fitness: EMOM 8 – 1 G2OH, climbing in weight to a RPE of 6/7 Part [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Review movement standards and scaling options Part 2 – Conditioning: “Mini-Chocolate [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Rowing as a skill – how far can you go in a single pull? Part 2 – Conditioning: “Canguro” from [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat – 25 min Performance: 3×3 workups to establish a 3 rep set at a 9 RPE. Plan to have your last (heaviest) set around [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and warm up movements Part 2 – Conditioning: “Fight Gone…” Perform one minute of work at each [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – working on speed on the way down and explosiveness, perform 4 sets of 3 at 50% or less of your 1RM Fitness: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and scales, warm up movements Part 2 – Conditioning: “Wittman” RX is ON U.S. Army Sergeant [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Bench Press (no pause) – 4 sets of 5 reps at 71-75% max – same weight across all sets Fitness: 4 sets of 5 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: HSPU scales and efficiencies and the perfect push-up Part 2 – Conditioning: “Guard Dog” Performance:  10 Min AMRAP of: 12 TTB 8 [...]