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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and warm up movements Part 2 – Conditioning: “Fight Gone…” Perform one minute of work at each [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – working on speed on the way down and explosiveness, perform 4 sets of 3 at 50% or less of your 1RM Fitness: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and scales, warm up movements Part 2 – Conditioning: “Wittman” RX is ON U.S. Army Sergeant [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Bench Press (no pause) – 4 sets of 5 reps at 71-75% max – same weight across all sets Fitness: 4 sets of 5 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: HSPU scales and efficiencies and the perfect push-up Part 2 – Conditioning: “Guard Dog” Performance:  10 Min AMRAP of: 12 TTB 8 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Pause FSQ – 4 sets of 3 workups – (aim to get to around 65-70% of your unpaused 1RM… or less to save yourself for [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Warm up movements and go over standards and scales Part 2 – Conditioning: Performance: “Fr.e.a.k” – First [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Deadlift – 25 min Performance: Warm up to 60% and then perform worksets at: 3@65, 3@72.5, 3@80% – also take time to warm up [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: EMOM 8 min – 1 Power Clean + 1 Clean, Climbing in weight Fitness: EMOM 8 min – 1 Power clean + 1 Clean working [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat – 20 min Performance: Warm up to 60% then perform 3 worksets at: 4reps@65%, 4@72.5%, 4@80% Fitness: 5×5 RPE 7, after [...]