Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Snatch – skill work and warm up to WOD weight Fitness: Power Clean – skill work and warm up to WOD [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat Performance: 4 sets of 5 reps at 75% across Fitness: 4 sets of 5 reps increasing in weight to a 7 RPE Part 2 – [...]
Warm-up & Mobility: 15 Minutes WOD: “Breakthru Barbell Complex” Perform 7 rounds of this un-timed barbell complex, increasing in weight each round and resting as much as [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Pull-ups & Chest to Bar – progressions and efficiencies Part 2 – Conditioning: “Tabata [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat 2-2-2-2 Fitness: Front Squat 2-2-2-2 (work up to an 7-8 RPE) Part 2 – Conditioning: [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Power Clean – work to WOD weight Part 2 – Conditioning: “Bro Island” Performance: 20 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Snatch – 7 sets of 1 increasing in weight – work past WOD weight Fitness: Push-press – 5 sets of 3 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance & Fitness: 10 minute skill work – Single arm KB Swings and KB Cleans Part 2 – Conditioning: “Deuce [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean and Jerk – Work up to WOD weight Part 2 – Conditioning: “Grace” Partner up to [...]
