Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power jerk 3-3-3-2-2-1 …and warm up the Deadlift Fitness: Power jerk – 6×3 @RPE 5, focusing on driving [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and warm-up Power Cleans Part 2 – Conditioning: “Holleyman” – RX is on U.S. Army [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – strict 12 minute timecap to hit a heavy 1-rep Front Squat. This is a competition style challenge; plan [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: EMOM 8 – 2 Power Snatch, climbing in weight Fitness: EMOM 8 – 1 G2OH, climbing in weight to a RPE of 6/7 Part [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Review movement standards and scaling options Part 2 – Conditioning: “Mini-Chocolate [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Rowing as a skill – how far can you go in a single pull? Part 2 – Conditioning: “Canguro” from [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat – 25 min Performance: 3×3 workups to establish a 3 rep set at a 9 RPE. Plan to have your last (heaviest) set around [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and warm up movements Part 2 – Conditioning: “Fight Gone…” Perform one minute of work at each [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – working on speed on the way down and explosiveness, perform 4 sets of 3 at 50% or less of your 1RM Fitness: [...]
