Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 10 min Fitness: EMOM 10  – Even min: Max Vup in 40 sec. Odd min: 5 Power Cleans RPE 5-6 (out of 10) Performance: 7 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 minutes to work to WOD weight for Front Squat Part 2 – Conditioning: 10 minutes “Quadzilla“ Run 200M, 4 Front Squats Run 200M, [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 min – Strict Press or Bench press 3-3-3-3-3 Fitness: work to a moderate load Performance: work to a heavy load, increasing in [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 minutes Fitness: Rope climb progressions – footwork and efficiency Performance: Efficient rope climb practice Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 minutes Fitness: EMOM for 10 minutes – 3 V-ups + 3 single leg Deadlift with KB with the left leg + 3 single leg Deadlift with [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 20 min Fitness: 7×3 Touch-and-go Power Cleans climbing when possible, Hang Power Cleans for newer athletes [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 minutes Fitness: Strict Press and/or Push Press work up to a heavy-ish set of 3 Performance: Push-Jerk or Split Jerk – work up to a [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat – 20 min Fitness: 4×4 – get to same weight as last week and stay with same weight for 4 sets. If you missed last week, work [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 minutes Fitness: Deadlifts – 4 sets of 5, increasing in weight to a moderate load Performance: Deadlifts – 4 sets of 5, [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 minutes Fitness: 3 Power Cleans (or Hang Power Cleans) – EMOM for 10 minutes at 6 RPE Performance: 1 Clean EMOM for 10 minutes [...]