Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 Minutues Performance: 2 position Snatch – Above knee & power position – work up to RPE 8 Fitness: 2 position Clean [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 20 min – Strict Press 3-3-3-3, then Push-Press 2-2-2-2. Finish the Strict Press before beginning the [...]
Please remember that today’s 9:30am WOD is moved to Shakerag park at 7:30am. The WOD today is a 5k race to support the Special Olympics Georgia. You can register for this event [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: HSPU progressions and efficiency Fitness: 10 min skill on getting comfortable upside down, either kicking to handstand or [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Rope Climbs as a skill – progressions and efficiency Part 2 – Conditioning: “Jetlag” [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 5-7 min empty bar skill work with coach and then 10 min work up to WOD weight – Power Clean & Jerk [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 Minutes Performance: Front Squat – 3-3-3-3 Fitness: Front squat 5×5 – After each round 20 sit throughs Part 2 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Deadlift – establish a 1 RM Fitness: Deadlift – 5×5 @RPE 7/8 – 20 grasshoppers after each set Part [...]
