Warm-up: Coaches Choice Hip Mobility 10min time limit Strength: Front Squat 5×5 @ 75% Conditioning: 6 Rounds 20cal Row 15 Burpees 2:00 time limit per round 2:00 rest after each round   If you were here last week this workout will be very similar, one person working one person resting. If you finish the 20/15...Read More

Warm-up: 5min Double/Tripple/Single Practice Snatch technique work PVC Pass Through PVC OHS PVC Drop Snatch PVC High Hang Squat Snatch Strength: 1) 7x 2-Position Snatch (full squat), heavy but perfect Position 1 will be from the ground, position 2 will be from 2″ above the ground, think below the knee. Work within your skill set,...Read More

Warm-up: 5 min Double Under/Triple Under Practice 5 min Shoulder/Hamstring Mobility Strength: 1a) 7×3 Bench press, heavy but manageable for all sets/reps 1b) 7×3 Speed Dead Lift (50% to 60% range), slight increase form last week   Notes:   Warm-up 3×3 for each movement first   Movements will be in a “super set”, meaning bench...Read More

Warm-up/mobility: Coaches Choice, 10min time limit Strength: EMOM 7min 2 Power Cleans + 1 Push Jerk @70% Notes:   5min to warm-up to workout weight. EMOM will be done as a group. Conditioning: Kettle Bell Mountain 5-10-15-20-15-10-5 Kettle Bell Swing Goblet Squat Last done: 11.2.12 5 KBS/5 Goblet Squats, 10/10, 15/15 and so onRead More

Warm-up: Indoor Run 2×10 Goblet Squat, 3 count 2×10 Ring Row, single ring, 3 count Hip/Wrist Mobility Strength: Front Squat 5×3 @ 75%   Notes:   Warm-up 3×3 first. Same weight as last week. Conditioning: 4 Rounds 5 HSPU 10 Toes 2 Bar or Hanging Knee Raise 250m Row 3min Rest (3min time limit per round)...Read More

Warm-up: 200ft Broad Jumps 2×10 Jump Squats 2×10 Pass Through 2×10 Good Morning Ankle/Hip/Wrist Mobility Strength: EMOM 7min 1 Power Snatch + 2 Behind the Neck Push Press (snatch grip) @80% (of snatch)   Notes:   5min to warm-up to workout weight. EMOM will be done as a group. Conditioning: Teams of 2 complete the...Read More

Warm-up/Mobility: Coaches Choice, 10min time limit Strength: HBBS 5×3@75% Warm-up: 3×3 Weight should be the same as last week. Conditioning: 40 Burpees 50 Double Unders or Tuck Jumps 30 Burpees 50 Double Unders 20 Burpees 50 Double Unders Run 1K (5 Laps)Read More

Warm-up: Coaches Choice Team Workout: 3 Rounds E1: 1:30/:30 Row E2: 1:30/:30 Clean & Jerk E3: 1:30/:30 Pull-up Notes:   Teams of 2-3 exercisers will rotate through the movements per round, working for 1:30 and resting/transitioning for :30.    Only one Rower/Bar/Pull-up station per team unless there is a huge strength difference between team members...Read More

Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1a) 7×3 Shoulder Press 1b) 7×3 Speed Dead Lift (50% to 60% range)   Notes:   Warm-up 3×3 for each movement first   Movements will be in a “super set”, meaning shoulder press right into dead lift. Hence the 1a and 1b.   Work in groups, Ideally you...Read More

Warm-up: 800m Run 5min shoulder/hamstring/wrist mobility Strength: 1) Power Clean + Push Jerk, 3×1@65%, 2×1@70%, 2×1@75%, 1×1@80% Warm-up as needed, work within your skill set. 2) Power Snatch warm-up 3×3 15min time limit for 1 and 2 Conditioning: 5 Rounds 25 Split Jumps (aka Jumping Lunge, 1=1) 5 Power Snatches, 115#(75#) 25 Hand Release Push-ups...Read More