Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Double-Unders as a skill – progressions and efficiencies Part 2 – Conditioning: “South Hall” Performance: For [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Review movement standards, scales and efficiencies Part 2 – Conditioning: Performance and Fitness: CF [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Bench press or Push-press – work to a heavy set of 3 Part 2 – Conditioning: “Maiden [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 15 mins to hit a 1RM Fitness: Front Squat – 15 mins to work in sets of 3 to hit an RPE of 8/9 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Warm up the Power Snatch – work to 25% above WOD weight for a single Fitness: Power Snatch – work up with triples Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength:  Performance and Fitness: Handstand PU progressions and warm-up the deadlift Part 2 – Conditioning: “Diane” [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Squat 5-5-3-3-3 to work to a heavy set of 3, shoot for an 8/10 RPE Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean 7×2 climbing in weight, shoot for the final double being around 90% Fitness: Power clean 7×2 Climbing in [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Tabata squat test – do two 20s intervals with 1 min of rest between, score is most squats done in one of [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Clean singles –  work to 25% above WOD weight Fitness: Power Clean triples work to slightly heavier than WOD [...]