Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat: 1×5@60%, 5@65%, 2×5@70% Fitness: Front Squat – Work in sets of 5 to an RPE of 7 or 8 Part 2 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Work up to WOD weight – Clean or Power Clean Part 2 – Conditioning: “Sugarhill Gang” Performance: AMRAP 20 min [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch – 7 min empty bar skill with coach Performance: 12 min work up on singles Fitness: 12 min work up on singles from hang [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Jerk – 5-7 min skill review with coach with empty bar Performance and Fitness: 15 min to hit a heavy single Fitness: 15 min to [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 5 sets of 3 reps @80% 3RM established two weeks ago (all at same weight) Fitness: 5 sets of 3 working up to a RPE of 8 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power snatch – work to 25% above WOD weight for a single Fitness: Power Snatch – work up with triples During this time [...]
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 [...]
