Warm-up/Mobility: Coaches Choice 5min time limit   Strength: 1) 4x 3 Snatch (full squat) @75% Warm-up with 3 sets first. Work within your skill set and keep the weight manageable and form spot-less 2) Back Squat 5×6@75% Warm-up as needed (3 sets at most).   25min time limit for parts 1 and 2.     Conditioning:...Read More

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Push-press 5×5 @75% Warm-up 3×3 first 2) HSPU/Wall Climb practice Conditioning: “JT” 21-15-9 Handstand Push-ups Ring Dips Push-ups Last done: 1.2.13   Notes:   Wall Climb shoulder tap modification for HSPU, chest must touch the deck every rep.   2 Mat limit for HSPU   x2 for Bench dip...Read More

This will be week number 2 leading up to Max Week. Things will basically look the same (in regards to strength training) with a slight increase in percentage (75% across the board). Just like last week Monday, Wednesday and Friday will be loaded with 2 strength training components. Please be on time and be ready...Read More

Warm-up: Coaches Choice Workout: 100 Squats 90sec Plank(elbows) 90 Push-ups 90sec Plank 80 Lunges (1=1) 90sec Plank 70 Sit-ups 90sec Plank 60 Burpees 90sec Plank 50 Deck Squats 90sec Plank Happy Saturday!!Read More

Warm-up: Coaches Coice, 5min time limit   Strength: 1a) Bench Press 5×3 @70% 1b) Dead Lift 5×3 @70%   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...Read More

Warm-up: Ladder Drills!! Strength (mostly skill): Weight should be LIGHT! 1) 7×3 High Hang Power Snatch @ 40%-50% 2) 7×3 High Hang Power Clean @ 40%-50% Skill: 18min to work on Triple/Double Unders Hand Stand Holds L-Sits Ideally you should spend 2:00min per movement then move to the next (this will total 3 rounds)Read More

Warm-up/Mobility: Coaches Choice 5min time limit   Strength: 1) 4x 3 Snatch (full squat) @70% Warm-up with 3 sets of the first. Work within your skill set and keep the weight manageable and form spot-less 2) Back Squat 5×6@70% Warm-up as needed, 3 sets at most.   25min time limit for parts 1 and 2. Conditioning:...Read More

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Push-press 5×5 @70% Warm-up 3×3 first Conditioning: 3 Rounds 20 Over the Box Jumps, 24″/20″, 1=1 20 Toes 2 Bar or 30 Hanging Knee Raise Skill (if time): 5min-10min Double/Triple under practiceRead More

*Reminder: NEW CLASS SCHEDULE STARTS TODAY! The templet that we will be implementing for strength training over the next 3 weeks (leading up to Max Week) will start today. Monday, Wednesday and Friday will be loaded with 2 strength training components. Please be on time and be ready to warm-up and get down to business....Read More

Warm-up: Coaches Choice Team Workout: AMRAP 20min 10 Wall Balls 10 Burpees Doubles/Singels/Jumping Jacks Teams of 2 will complete the workout as such:   Exerciser 1 will complete the couplet of 10 Wall Balls and 10 Burpees while Exerciser 2 will be performing their choice of Double Unders, Single Unders or Jumping Jacks (active rest).The two...Read More