Warm-Up: 10 minute Coaches Choice Strength: Take 15 minutes to build to three heavy reps of Deadlift Conditioning: Deadlift x 15 reps (using 75% of today’s heavy triple) Hand-Release Push-Ups x 30 reps Run 800 Meters Deadlift x 10 reps Hand-Release Push-Ups x 20 reps Run 400 Meters Deadlift x 5 reps Hand-Release Push-Ups x...Read More

Warm-Up: 10 minute Coaches Choice Strength: Take 15 minutes to build to a heavy Split Jerk Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (chest-to-bar pull-ups if you got them) Rest exactly 5 minutes, and then . . . Complete as many rounds and reps as possible...Read More

Warm-Up: 10-minute Coaches Choice Strength: Take 15 minutes and build to today’s 1RM Clean Conditioning: Three sets for max reps: 135/95 lbs Ground to Overhead x 60 seconds Rest 2 minutesRead More

[youtube height=”HEIGHT” width=”WIDTH”]http://www.youtube.com/watch?v=b4vpOcgn4Gk#t=83[/youtube] Thank you Veterans!!! Warm-up: 10-minunte Coaches Choice Strength: Three sets of: Bulgarian Split Squat x 8-12 reps Rest 30 seconds 60 second Handstand Hold or Wall Climbs x 5 reps or Handstand Push-Ups x Max Reps Rest 3 minutes Conditioning: 4 rounds 200m run 20 knuckles to toes 10 super people (1...Read More

8am: Boot Camp 9am: Olympic Weight Lifting A) Snatch + OHS: 60/2+3 70/2+3, 75/2+3, 80/1+3, 85/1+3, 90/1+3*3 sets B) Snatch High Pull: 110/2*4 sets C) BN Push Jerk x 3 reps x 4 sets @ 80%-85% of max Split JerkRead More

Warm-up: 10-minute Coaches choice Conditioning:  Teams of two must complete 2* rounds of the following for time: Row 500 Meters 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps 5 Hand-Release Push-Ups 10 Box Jumps Run 400 Meters    Teammates must attack the workout in order, and cannot perform similar tasks at...Read More

Warm-up: 10-minute Coaches Choice Strength:  Four sets of: Push Press x 3-5 reps Rest 90 seconds Strict Pull-Ups x 5-10 reps Rest 90 seconds Conditioning: 600 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners...Read More

Work on the new space has begun! 3 weeks and we should be in our new home!!!! Mobility: 10-15 minutes of coach led mobility   Strength: Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm KETTLEBELL Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell...Read More

Warm-Up: 10-minute Coaches Choice/Clean Technique Strength: Take 15 minutes to build to a heavy Power Clean Conditioning: In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean (Example – Perform 1 Hang Power Clean, drop the barbell and rest...Read More

Warm-Up: 10-min coaches choice Strength: Weighted PUSH-UP In six attempts or less, find your 1-RM Weighted PUSH-UP Rest at least 3 minutes between last 3 attempts   Conditioning: Complete as many reps as possible in 7 minutes of: 3 Thrusters (95/65 lbs.) 3 Pull-Ups 6 Thrusters 6 Pull-Ups 9 Thrusters 9 Pull-Ups 12 Thrusters 12 Pull-Ups...Read More