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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 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Skill: Rope climbs – progressions and efficiencies Part 2 – Conditioning: “Burping Chesty Cindy” Performance: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Day of the Living Deadlift – Come WOD in costume! Performance: Establish a 3RM Deadlift, shoot for 85-95% of your last 1RM [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 8 min skill work with coach and empty bar. 15 min work up on the 3 position complex of: 1 power position power [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Work up to determine WOD weight, determine pull-up progression if necessary Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean and Jerk – work up to determine WOD weight. Review TTB standards and progressions. Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Overhead Squat – 15 minutes to hit a heavy double. For those that are mobility impaired, see a coach for [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat: 1×5@60%, 5@65%, 2×5@70% Fitness: Front Squat – Work in sets of 5 to an RPE of 7 or 8 Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Work up to WOD weight – Clean or Power Clean Part 2 – Conditioning: “Sugarhill Gang” Performance: AMRAP 20 min [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch – 7 min empty bar skill with coach Performance: 12 min work up on singles Fitness: 12 min work up on singles from hang [...]