Archives

Warm-up & Mobility: 15 Minutes Conditioning: “Barbara” RX is ON Performance: 5 RFT, resting 3 min between rounds of – 20 Pull-ups 30 Push-up 40 Sit-ups 50 Squats Fitness:  5 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: HSPU progressions and efficiency Fitness: 10 min skill on getting comfortable upside down, either kicking to handstand or [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Rope Climbs as a skill – progressions and efficiency Part 2 – Conditioning: “Jetlag” [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 5-7 min empty bar skill work with coach and then 10 min work up to WOD weight – Power Clean & Jerk [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 Minutes Performance: Front Squat – 3-3-3-3 Fitness: Front squat 5×5 – After each round 20 sit throughs Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Deadlift – establish a 1 RM Fitness: Deadlift – 5×5 @RPE 7/8 – 20 grasshoppers after each set Part [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Power Jerk – 5 min skill with coach with empty barbell. 10 min work up on doubles, switch to singles as [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 min skill review of TTB progressions and efficiency Part 2 – Conditioning: “Mouthful” Performance: 10 RFT of [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Cleans – 5 min of empty bar work with coach. Then 7 sets of 2 reps catching it in a full clean – working to a [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Test day: 1RM Squat – use spotters and wear a belt! Fitness: EMOM 12 min – Even min: KB front rack goblet [...]