Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Review movement standards and scaling options Part 2 – Conditioning: “Mini-Chocolate [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Rowing as a skill – how far can you go in a single pull? Part 2 – Conditioning: “Canguro” from [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat – 25 min Performance: 3×3 workups to establish a 3 rep set at a 9 RPE. Plan to have your last (heaviest) set around [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and warm up movements Part 2 – Conditioning: “Fight Gone…” Perform one minute of work at each [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – working on speed on the way down and explosiveness, perform 4 sets of 3 at 50% or less of your 1RM Fitness: [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and scales, warm up movements Part 2 – Conditioning: “Wittman” RX is ON U.S. Army Sergeant [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Bench Press (no pause) – 4 sets of 5 reps at 71-75% max – same weight across all sets Fitness: 4 sets of 5 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Pause FSQ – 4 sets of 3 workups – (aim to get to around 65-70% of your unpaused 1RM… or less to save yourself for [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Warm up movements and go over standards and scales Part 2 – Conditioning: Performance: “Fr.e.a.k” – First [...]
