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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 15 minutes to hit a heavy double Fitness: Front Squat – increase in weight to hit sets of 2 reps [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Back to basics – fundamental review of all movements in today’s WOD Part 2 – Conditioning: “V-BOMB” Performance: 10 RFT* of [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean – 7 sets of 1 Clean Pull + 1 Hang Clean – Climbing to heavy set Fitness: EMOM 12 – Even minutes: 3 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch complex – 7 sets of 1 Snatch Pull + 1 Hang Snatch (do not go below knee) Fitness: EMOM 12 – Even [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – warm up and work up to your first work set. Worksets are calculated off your last 3 rep heavy achieved on [...]