Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Front Squat   2EMOM 9- climbing each set *no racks Part 2 – Conditioning: “Power Drill-Tiger [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Hang Snatch- 5 min empty bar skill. 10 minute work up to heavy single. Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean & Jerk- 7 min skill work. 10 minute work up to heavy single. Part 2 – [...]

Part 1 – Skill/Strength: Performance and Fitness: Skill session: Kipping Pull ups Part 2 – Conditioning: “Gwinnett’s Finest” Performance: AMRAP 12 Ladder 10 wall ball [...]

Part 1 – Skill/Strength: Performance and Fitness: Deadlift.  10×3 climbing first 5 sets then across last 5 sets Part 2 – Conditioning: “Double Trouble” Performance and [...]

Warm-up: 15 Minutes Part 1 – Skill/Strength: Back Squat Performance: Back Squat 3 rounds- 90 second rest between max sets- should be 5-10# heavier than last week Round 1- 1×5 @70%, 1×3 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Front Squat   3EMOM 10@ 70%/RPE7 Part 2 – Conditioning: “Tillman’s Tale” Performance [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Jerk- 5 min empty bar skill. 10 minute work up to heavy double. (No racks, must clean) Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Deadlift.  Quickly work to a 75%/RPE 7   -THEN- 1×2 every 30sec for 7 min.   Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean- 5 minute skill empty bar.  10 minute work to a heavy single.   Part 2 – Conditioning: [...]