Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 Minute time cap Performance: Squat – warm up and work up to 2 sets of 2 at 85% – make use of spotters! Fitness: Squat [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch & Overhead Squat complex – 1 PS + 1 OHS – 15 minutes to hit a heavy set Fitness: EMOM 12, Even [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean – work to 70% – 3x max reps touch and go Power Cleans – continue until your form degrades, slows [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Quick Back to basics review – efficiency of movement: burpees and KB Swings Performance and Fitness: [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – 4 sets of 5 reps at 72-75% focusing on form and speed. Warm up, then hit all 4 sets at the same weight; this [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Warm up your deadlift then perform 5 reps at 60%, 65%, 70%, 75%. Back your weight down for the WOD to 60%. Fitness: [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 10 mins to Warm up the Power Clean and hit 5 reps at least 20-25% past WOD weight Part 2 – [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Rope climbs progressions and efficiencies. For those that have their rope climbs we will be working on legless rope climbs Part 2 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Deadlift – 5 min warm up then hit a work set approx every 90 seconds: 2 reps @60%, 2 reps at 65%, 2 reps at 70%, 2 [...]
