Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean complex, EMOM 10 min – 1 Hang (from the knee) Power Clean + 1 Hang Clean + 1 Front Squat. Performance: Increase weight each [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Snatch – (3 cycles) Min 1: 3 Power snatch @ 70% Min 2: 2 Power snatch @ 80% Min 3: 1 Power snatch @ 90% [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Warm up the deadlift and review rowing technique Part 2 – Conditioning: “Loxey Doxey” [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Strict press 3-2-1-1 then push-press 3-2-1-1 Fitness: Strict press then push-press, work in sets of 3 to RPE 7/8 Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat Performance: Warm up to 70% and then perform 3 work sets of – 2 reps @75% (of your 1RM), 2 reps at 80%, 2 reps at 85%. Please use [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch Performance and Fitness: 8 min skill with coach then 15 min work up to a heavy double Part 2 – Conditioning: “Chalk [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean EMOM for 3 cycles Min 1: 3 cleans @ 70% Min 2: 2 cleans @ 80% Min 3: 1 clean @ 90% Fitness: Fitness RPE 6, 7, 8 Part [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Skill: Rope climbs – progressions and efficiencies Part 2 – Conditioning: “Burping Chesty Cindy” Performance: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Day of the Living Deadlift – Come WOD in costume! Performance: Establish a 3RM Deadlift, shoot for 85-95% of your last 1RM [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 8 min skill work with coach and empty bar. 15 min work up on the 3 position complex of: 1 power position power [...]