Archives

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 [...]

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 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 15 mins to hit a 1RM Fitness: Front Squat – 15 mins to work in sets of 3 to hit an RPE of 8/9 [...]