This was posted on Friday, in case you missed it, please read. As promised, here is the game plan for MAX WEEK. As stated in a earlier post if you are on a limited day membership you may come to as many days as you want next week. The goal is to get as many...Read More

Warm-up: Coaches Choice, 10min time limit Team Workout: Working in groups of 2-3 exercisers, complete the following 1600m Run 100 Burpee Box Jumps or Burpee Step-ups 2000m Row 100 Head Cutters, can be done w/slam ball or KB 500 Doubles or Singles or Tuck Jumps or Jumping Jacks 100 Ball Slams or KB Swings or...Read More

As promised here is the game plan for MAX WEEK. As stated in a earlier post if you are on a limited day membership you may come to as many days as you want next week. The goal is to get as many of you to establish a max weight on the lifts we do...Read More

Warm-up/Mobility: Coaches Choice, 10min Strength (Skill): Weight should be light for both movements 40%-50% range. Weight will be taken from the pocket, 2-3″ bend in the knees. 1) 7×3 High-Hang Muscle Snatch 2) 7×3 High-Hang Muscle Clean Conditioning: 1K Row Rest 6min 1K Row Work in teams of 2 if needeRead More

Warm-up/Mobility: Coaches Choice 10min time limit   Strength: 1) 3 Snatches (full squat) 1×65%, 1×70%, 1×75%, 1×80% In other words 3 Snatches at 65%, 3 at 70% and on…… Warm-up with 3 sets first. Work within your skill set and keep the weight manageable and form spot-less 2) HBBS 6×65%, 6×70%, 6×75%, 6×80% Warm-up as needed...Read More

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Push-press 5×65%, 5×70%, 5×75%, 5×80% Warm-up 3×3 first 2) Sumo Dead Lift High Pull, 8min to work up to a medium/heavy 3rep Conditioning: 21-18-15-12-9-6-3 Sumo Dead Lift High Pull, 75#(55#) Push Jerk, 75#(55#)   Notes:   Based on skill set, Push Press may be substituted for Push Jerk Conditioning,...Read More

This will be week number 3 leading up to Max Week. Things will basically look the same (in regards to the movements), however the percentages will look like this: 65%, 70%, 75% and 80%. Just like last week Monday, Wednesday and Friday will be loaded with 2 strength training components. Please be on time and...Read More

Warm-Up: Coaches Choice Conditioning: “Ball’n” 400m Run (both athletes, same time) 100 Wall Balls 400m Run 100 Slam Balls 400m Run 100 Partner Sit Up Tosses (12′) 400m Run *2 athletes per team **Only 1 athlete working at a time with the exception of the runs. Team will not start on the non-running movement until...Read More

Warm-up: Coaches Choice, 10min time limit Strength: 1a) Bench Press 5×3 @75% 1b) Dead Lift 5×3 @75%   Notes:   Warm-up with 2-3 sets of 2-3 reps. Work in groups for weight will be scarce and spotters a must on the bench press. Movements will be in a “super set”, meaning bench press right into dead...Read More

Warm-up (Row Drills): Working in teams of 2 AMRAP 15min 20 Pulls, Arms Locked 20 Sit-ups 20 Pulls, Legs Locked 20 Hanging Knee Raises This is not a race, take your time with the movements.  Strength (Skill): Weight should be light for both movements 40%-50% range. Weight can be taken from the ground or mid-hang...Read More