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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Back Squat 1×5 @70%, 1×3@75%, 1×1@80% 1×5@75%, 1×3@80%, 1×1@85% 1×5@80%, 1×3@85%, [...]

Warm up- 15 minutes Part 1: Skill/Strength-  Snatch Performance and Fitness: 5 Minute empty bar skill.  10 minute to work to a heavy single.   Part 2 – Conditioning- “Double [...]

  See Zenplanner for the Final Fall Games Wod if you missed the Facebook announcement! 

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Work up to determine WOD weight, determine pull-up progression if necessary Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean and Jerk – work up to determine WOD weight. Review TTB standards and progressions. Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Overhead Squat – 15 minutes to hit a heavy double. For those that are mobility impaired, see a coach for [...]

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: Kipping Pull-ups, push-up form review Part 2 – Conditioning: “Angie” For time – 100 Pull-ups 100 Push-ups 100 [...]