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  Over the years we have had a handful of people who have approached us with specific goals that involved participating in their first race or improving their running time. The constantly [...]

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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Review standards and progressions Part 2 – Conditioning: “Lead Foot” by CFNE Performance: For total reps [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean complex, EMOM 10 min – 1 Hang (from the knee) Power Clean + 1 Hang Clean + 1 Front Squat. Performance: Increase weight each [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Snatch – (3 cycles) Min 1: 3 Power snatch @ 70% Min 2: 2 Power snatch @ 80% Min 3: 1 Power snatch @ 90% [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Warm up the deadlift and review rowing technique Part 2 – Conditioning: “Loxey Doxey” [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Strict press 3-2-1-1 then push-press 3-2-1-1 Fitness: Strict press then push-press, work in sets of 3 to RPE 7/8 Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat Performance: Warm up to 70% and then perform 3 work sets of – 2 reps @75% (of your 1RM), 2 reps at 80%, 2 reps at 85%. Please use [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch Performance and Fitness: 8 min skill with coach then 15 min work up to a heavy double Part 2 – Conditioning: “Chalk [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean EMOM for 3 cycles Min 1: 3 cleans @ 70% Min 2: 2 cleans @ 80% Min 3: 1 clean @ 90% Fitness: Fitness RPE 6, 7, 8 Part [...]