Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Press 3-3-3, Push-Press 2-2-2, Power Jerk 1-1-1. Finish the sets/reps of one movement before starting the next. Fitness: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Cleans – EMOM 8 – 2 reps – at 75% across Fitness: Power or full clean – EMOM 8 min – 2 reps [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power jerk 3-3-3-2-2-1 …and warm up the Deadlift Fitness: Power jerk – 6×3 @RPE 5, focusing on driving [...]

Today we honored a fallen soldier with the Hero Workout “Holleyman.” It is important to know the story behind the Hero WOD. This became especially apparent to me when looking for a [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and warm-up Power Cleans Part 2 – Conditioning: “Holleyman” – RX is on U.S. Army [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Progressions to Pull-ups / C2B Pull-ups / Muscle-ups Part 2 – Conditioning: “Ace and Gary” 4 rounds – 4 min [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – strict 12 minute timecap to hit a heavy 1-rep Front Squat. This is a competition style challenge; plan [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: EMOM 8 – 2 Power Snatch, climbing in weight Fitness: EMOM 8 – 1 G2OH, climbing in weight to a RPE of 6/7 Part [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Review movement standards and scaling options Part 2 – Conditioning: “Mini-Chocolate [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Rowing as a skill – how far can you go in a single pull? Part 2 – Conditioning: “Canguro” from [...]