Momentum

Skill Practice & Anterior Mobility A-1 Candle stick rolls (feet position) 2 x 8-10 Jumping and landing foot positions progression A-2 Vertical Jumps 2 x 8-10 First set hold landing position Second set try to use elastic potential to keep jumping (minimum time on the ground) Mobility Desk Athlete Hip Rescue 2min each left hip flexor stretch with band 2 x 1min... [Read more]

Warm-up A-1 Efficient burpee Mechanics Kipping/Bowing in press-up position Sliding the feet in Burpee to Candle stick roll - using rotation to stand tall.  Think of leading with the shoulders (skill transfer to Olympic lifting) Strength: 12 minutes to complete: B. Sumo Deadlift (work up to max weight with good form) CFA: 6x3 30x1 rst:90 BC: 5x5 30x1 rst:90 15... [Read more]

Warm-up A. BB Complex 3 x BB First pull to above knees x 5 BB Second pull from above knees to pockets x 5 BB High Hang Power Clean x 5 BB Front Squat x 5 Rest :45 Strength 15 minutes to complete B. Squat Cleans CFA: 7x3 XXXX rst:90 BC: 5x5 XXXX rst:90 12 minutes to complete: C. Clean... [Read more]

A-1 Headstand tripod to push-up position 3 x 5reps (skill transfer to kipping handstand press-ups) A-2 V-Ups 3 x 10-15reps Strength 20minutes to complete superset B B-1 Medium grip Pull-up (weighted) 6 x (wk1: 2 reps, wk2: 3 reps, wk3: 4 reps) 10,0,0,0 rst :60 B-2 Shoulder Retractions on rings (elevate feet if strong enough) 4 x 8-10 3111 Rst :60 10minutes to complete... [Read more]

Strength 15 minutes to complete:  A. HBBS (work up to 3RM with good form) CFA: 6x3 40x0 rst:90 BC: 5x5 40x0 rst:90 15 minutes to complete: B-1 BB RDL 3 x 8-10 30x0 rst:60 B-2 RFE Split Squat (KB goblet position) 3 x 8-10 31x0 rst:60 Capacity  EMOM for 10minutes On the even minute perform: 5 Front Squat @ 65%... [Read more]

Warm-up Squats and drills A-1 Overhead Squats (w/ stick or empty bar) 3 x 10reps A-2 Snatch Balance (w/ stick or empty bar) 3 x 5 reps Strength B. Snatch CFA: 7 x 3reps XXXX rst:90 BC: 5 x 5 3reps XXXX rst:90 C. Snatch Pulls 5 x 3 XXXX rst :90 Capacity: (set the clock to 12minutes) Complete 6... [Read more]

Skill Practice & Anterior Mobility A-1 Candle stick rolls (feet position) 3 x 8-10 Jumping and landing foot positions progression A-2 Burpee level 1 to Burpee level 3 Spend 10minutes opening up the Anterior chain Power and Coordinated movements Capacity #1: 3reps on the :30sec for 9minutes (3 rounds, 18 total jumps) C-1 Vertical Jumps C-2. Jumping Lunges (note: 3reps per... [Read more]

Warm-up Jump and Land Mechanics Burpee level 1 Burpee level 2 Strength: A. Sumo Deadlift (work up to max weight with good form) CFA: 7x3 30x1 rst:90 BC: 5x5 30x1 rst:90 B-1 BB 20' Box Lateral Step-ups (scale low reebok step) 4 x CFA: 6-8 21x1 rst:60 BC: 8-10 21x1 rst:60 B-2 GHR (scale: nordic raises) 4 x 10-12 30x0... [Read more]

Strength A. Squat Clean CFA: 7x3 XXXX rst:90 BC: 5x5 XXXX rst:90 B. Clean pulls 5 x 3 XXXX rst:75 Capacity Emom 3 Cleans & 2 Thrusters W.O.D Midget  "Murph" 400m Run 30 Pull-ups 60 Push-ups 90 Air Squats 400m Run