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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 min Performance: Work to a heavy set of 3 Fitness: warm up and then, for 10 minutes EMOM – do 2 DLs (at about a 6/10 perceived [...]

Warm-up & Mobility: 15 Minutes “Mulligan” 2RFT of – 20 Wall ball (20/14lb) 20 Cal Row 20 TTB 20 Burpees 20 Thrusters (115/75) 20 Burpees 20 TTB 20 Cal Row 20 WB Rest 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 15 min Power Clean – work up to a heavy double (reset between reps) Fitness: EMOM 10 – Even min: 20 hollow [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat – 20 min Performance:  Work to a heavy set of 3 – approx 80% of your 1RM Fitness: Work in sets of 3 to a moderate load Part [...]

Thanks to everyone who came out today and earned their Turkey!

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 10 min Fitness: EMOM 10  – Even min: Max Vup in 40 sec. Odd min: 5 Power Cleans RPE 5-6 (out of 10) Performance: 7 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 minutes to work to WOD weight for Front Squat Part 2 – Conditioning: 10 minutes “Quadzilla“ Run 200M, 4 Front Squats Run 200M, [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 min – Strict Press or Bench press 3-3-3-3-3 Fitness: work to a moderate load Performance: work to a heavy load, increasing in [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 minutes Fitness: Rope climb progressions – footwork and efficiency Performance: Efficient rope climb practice Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 minutes Fitness: EMOM for 10 minutes – 3 V-ups + 3 single leg Deadlift with KB with the left leg + 3 single leg Deadlift with [...]