Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 5-7 min empty bar skill work with coach and then 10 min work up to WOD weight – Power Clean & Jerk [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 Minutes Performance: Front Squat – 3-3-3-3 Fitness: Front squat 5×5 – After each round 20 sit throughs Part 2 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Deadlift – establish a 1 RM Fitness: Deadlift – 5×5 @RPE 7/8 – 20 grasshoppers after each set Part [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Power Jerk – 5 min skill with coach with empty barbell. 10 min work up on doubles, switch to singles as [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 min skill review of TTB progressions and efficiency Part 2 – Conditioning: “Mouthful” Performance: 10 RFT of [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Cleans – 5 min of empty bar work with coach. Then 7 sets of 2 reps catching it in a full clean – working to a [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Test day: 1RM Squat – use spotters and wear a belt! Fitness: EMOM 12 min – Even min: KB front rack goblet [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Snatch – Max unbroken touch and go reps at 60% 1RM Fitness: Push press – Max unbroken rebounding reps at [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – Light singles – working % off 1RM or theoretical 1RM – warm up to work sets and then perform: 3 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Thruster form review, 5 min warm up with coach, 5 min on your own then… Performance: 1x Max unbroken thrusters @95/65lb [...]
