Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movements and scales Part 2 – Conditioning: “Stairway” Performance: For time – 15-12-9 reps of – [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Jerk – climbing in weight each set 3-3-3-2-2-1 Fitness: Power Jerk – 6 sets of 2 climbing in weight Part 2 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – 3 sets of 2 with consistent good form at 70-75% (The weight can increase over these three sets but not [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Toes to bar kip – progressions and efficiencies Part 2 – Conditioning: CF Games Open WOD 12.3 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 Minute time cap Performance: Squat – warm up and work up to 2 sets of 2 at 85% – make use of spotters! Fitness: Squat [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch & Overhead Squat complex – 1 PS + 1 OHS – 15 minutes to hit a heavy set Fitness: EMOM 12, Even [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean – work to 70% – 3x max reps touch and go Power Cleans – continue until your form degrades, slows [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Quick Back to basics review – efficiency of movement: burpees and KB Swings Performance and Fitness: [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – 4 sets of 5 reps at 72-75% focusing on form and speed. Warm up, then hit all 4 sets at the same weight; this [...]
