Warm-up & Mobility: Quick warm-up, mobility, then back to basics skill review of: KB swing, push-ups, and front squat (KB in rack position for WOD and BB) Part 1 – Skill/Strength: Performance [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 1RM Deadlift – Take all the time you want and then, bust out in burpees Fitness: Deadlift – work with your [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 1 RM Squat – Take all the time you want to do this. For all attempts over 80% get a coach to recruit a couple of [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 2 Hang Snatch – EMOM for 10 min climbing in weight – catch as low as possible with good form Fitness: 2 Push-press [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 2 Hang Cleans – EMOM for 10 min – climbing in weight Part 2 – Conditioning: “SSC [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movements and scales Part 2 – Conditioning: “Stairway” Performance: For time – 15-12-9 reps of – [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Jerk – climbing in weight each set 3-3-3-2-2-1 Fitness: Power Jerk – 6 sets of 2 climbing in weight Part 2 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – 3 sets of 2 with consistent good form at 70-75% (The weight can increase over these three sets but not [...]
