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Warm-up & Mobility: 15 Minutes WOD: “Breakthru Barbell Complex” Perform 7 rounds of this un-timed barbell complex, increasing in weight each round and resting as much as [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Pull-ups & Chest to Bar – progressions and efficiencies Part 2 – Conditioning: “Tabata [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: EMOM for 8 minutes – 1 power clean + 3 push-press, increasing in weight Fitness: EMOM for 8 minutes – 1 power [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat 2-2-2-2 Fitness: Front Squat 2-2-2-2 (work up to an 7-8 RPE) Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Power Clean – work to WOD weight Part 2 – Conditioning: “Bro Island” Performance: 20 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Snatch – 7 sets of 1 increasing in weight – work past WOD weight Fitness: Push-press – 5 sets of 3 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance & Fitness: 10 minute skill work – Single arm KB Swings and KB Cleans Part 2 – Conditioning: “Deuce [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean and Jerk – Work up to WOD weight Part 2 – Conditioning: “Grace” Partner up to [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness : Deadlifts – work to WOD weight Part 2 – Conditioning: “Casablanca” Performance: [...]