Warm-up/Mobility: 10min Coaches Choice Strength: 1) Shoulder Press 3×10 2) Pendlay Row 3×10   Notes:   Warm-up 1×10 for each movement. Weight should be in the 40%-60% range. Conditioning: AMRAP 15mn 10 Toes 2 Bar or Hanging Knee Raise 100ft Broad Jump 150m RunRead More

Warm-up/Mobility: 10min Coaches Choice Strength: 1) 5x 3 Cleans (full squat) + 1 Shoulder 2 Overhead (split jerk preferred) 2) Front Squat 5×3 @ 65%-75% if you were here on 7.9.13, increase by 5#-10# Conditioning: 1min Max Reps Squat 3min AMRAP       10 Burpees       10 KBS/BS/P2OH 2min Max Reps Squat...Read More

Warm-up/Mobility: 10min Coaches Choice Workout: 30 Power Cleans to Push-Press, 25#-115# 20 Burpees 400m Run 20 Power Cleans to Push-Press 20 Burpees 800m Run 10 Power Cleans to Push-Press 20 Burpees 1000m RunRead More

Warm-up: 400m Run 2×5 Wall Squat 2×10 Jump Squat 2×10 Hand Release Push-up 2×10 Lunge (1=1) Strength: 1) Bench Press 5×3 @ 65%-75% 2) Weighted Jump Squat 3×10 (keep it light, this will essentially be your warm-up for HBBS) 3) High Bar Back Squat @ 65%-75% 4) Single Leg Dead Lift, 3×10 each leg (do...Read More

Warm-up/Mobility: Coaches Choice 10min Olympic Lifting Technique: All reps should be light and manageable, think 30%-50% range 1) 7x 3 Mid-hang Power Snatch 2) 7x 3 Mid-hang Power Clean Warm-up as needed Conditioning: 3 Rounds 2:00min Farmer Hold (like a farmer carry but in place) 2:00min Hand Stand Hold 2:00min L-sit Hold Work within your...Read More

Warm-up: 1:00min Jumping Jacks 1:00min Power Jump 15 PVC Pass Through 15 PVC Trunk Twists 15 PVC Good Mornings 15 PVC OHS Strength: 2 Power Snatches + 3 OHS 5 total sets (do 3 warm-up sets first), working at 65%-75%   Notes:   You may go up in weight, but all sets/reps should be manageable....Read More

Warm-up/Mobility: 10min Coaches Choice Strength: Push Press 5×3, 65%-75% Warm-up: 3×3   Notes:   Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.     Conditioning: 5 Rounds “Cindy” 5 Pull-up 10 Push-up 15 Squats -Then (after the 5 Rounds of Cindy) 1000m...Read More

Warm-up: 200m Run 2×5 Wall Squat 2×10 Jump Squat 2×10 Squat Mobility: Mt. Climber Stretch, wrist stretch and ankle stretch Strength: 2 Power Cleans + 3 Front Squats 5 total sets (do 3 warm-up sets first), working at 65%-75%   Notes:   You may go up in weight, but all sets/reps should be manageable.  ...Read More

Warm-up/Mobility: 15min Coaches Choice Workout: Working in groups of 2-3 people 10 Rounds 3 Back Squats @ 70% 150m Row (all out effort!!)   Notes:   You will be working in groups but everyone in said group will be doing 10 complete rounds.This will not be a timed effort, rest as needed and work within...Read More

Warm-up/Mobility: 10min Coaches Choice Strength: Dead Lift 5×3, 65%-75% Warm-up: 3×3   Notes:   Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.     Conditioning: 12-9-6-3 Ground 2 Overhead, @70% of your 1RM C&J or Snatch Box Jump, 30″(24″)Read More