Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Warm up your deadlift then perform 5 reps at 60%, 65%, 70%, 75%. Back your weight down for the WOD to 60%. Fitness: [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 10 mins to Warm up the Power Clean and hit 5 reps at least 20-25% past WOD weight Part 2 – [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Rope climbs progressions and efficiencies. For those that have their rope climbs we will be working on legless rope climbs Part 2 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Deadlift – 5 min warm up then hit a work set approx every 90 seconds: 2 reps @60%, 2 reps at 65%, 2 reps at 70%, 2 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance & Fitness: Power Clean – 10 Min work up and skill. Climb to heavier than WOD weight then back off to WOD weight. [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – 5@65%, 5@70%, 5@75%, then drop back to 65% and get as many reps as possible Fitness: Squat – 4 sets of [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and scaling options Conditioning: “TK” U.S. Army Major Thomas E. Kennedy, 35, of West Point, New [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and progressions Part 2 – Conditioning: “Karl’s Wife is Twisted” Performance: For time – Run 400 [...]
