Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Rowing Technique – getting the most cal count of each pull …and warm up your Deadlift Part 2 – [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Clean – 15 min skill session and slow work up to WOD weight, determine which athletes will do power or [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Jerk – skill and work up with coach for WOD weight Part 2 – Conditioning: “Beef Jerky [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Bench press – work up to a heavy set of 5 reps Fitness: Every 40 seconds for 8 min, 2 strict press RPE 6 Part 2 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Power Clean Performance and Fitness: 15 min skill and work up to WOD weight Part 2 – Conditioning: “Jefferson Airplane” [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Snatch Performance: 15 min to hit a heavy complex of 1 power snatch + 1 OHS Fitness: 15 min work of 1 Power Clean + 3 Push-press + 5 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Pull-ups and C2B Pull-ups Performance: Opportunity to work on weighted pull-ups and C2B as a skill. Testing point for pull-ups – [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – working off your estimated 1RM (see a coach if you don’t know how to estimate it), perform 1 set of 3 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 Minutes Performance: HSPU skills and progressions – if you want to take the time to evaluate this Level II skill: How many [...]
