Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 15 minutes to hit a heavy double Fitness: Front Squat – increase in weight to hit sets of 2 reps [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Back to basics – fundamental review of all movements in today’s WOD Part 2 – Conditioning: “V-BOMB” Performance: 10 RFT* of [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean – 7 sets of 1 Clean Pull + 1 Hang Clean – Climbing to heavy set Fitness: EMOM 12 – Even minutes: 3 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch complex – 7 sets of 1 Snatch Pull + 1 Hang Snatch (do not go below knee) Fitness: EMOM 12 – Even [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – warm up and work up to your first work set. Worksets are calculated off your last 3 rep heavy achieved on [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 minutes Back to Basics work – Strict Press / Push Press 5 min empty barbell warm-up and movement review Performance: ~ 5 min [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 min – Jerk – 5 min with empty BB then… Performance: 10 mins to work to a heavy complex of 1 push jerk + 1 split [...]
Warm-up & Mobility: 15 Minutes Part 1 ñ Skill/Strength: Performance: Deadlift – working off your last heavy set of 3, performed on 1/27/2016, perform 5 reps @ 72% of that weight, 5@80% [...]
Warm-up & Mobility: 15 Minutes Part 1 ñ Skill/Strength: Power Cleans and Front Rack Lunge – 5 minutes to work with coach to move the unloaded barbell. Take an additional 5 minutes to [...]
