Warm-up: 8min HSPU or Wall Climb or Shoulder Tap modification practice Strength: 1) Power Snatch + Snatch(full squat), 3×1@65%, 2×1@70%, 2×1@75%, 1×1@80 Notes: 1 “Set” will equal the power snatch + snatch Work within your skill set. Even if that means you are doing power snatches from the high-hang position. Stick with what...Read More
Warm-up: 5min Tripple, Double or Single under Practice Mobility: Couch Stretch Wrist Stretch Strength: 1) High Bar Back Squat 5×2 @ 75% Warm-up: 3×2 2) Hang Power Clean warm-up 3×3, increasing to workout weight Conditioning: AMRAP 12min 7 Hang Power Cleans, 135#(95#) 14 Burpees 21 Over the Box Jumps, 20″ (touch at top) Notes:...Read More
Warm-up: Coaches Choice Strength: 15min to establish a 1RM Bench Press **Spotter must be used for all reps** Conditioning: “Diane” 21-15-9 Dead Lift, 225#(155#) Hand Stand Push-ups Modifications for the HSPU will be demonstrated in classRead More
Warm-up: Ladder Drills Strength: 15min to establish a 1RM Snatch (full squat) Work within your skill set. If you have not mastered the high-hang squat snatch, power snatch, etc, do not go into territory your are unfamiliar with. Skill work: With remaining class time practice 1) Turkish get-ups 2) Toes 2 Bar Hint: These movements...Read More
Registration for our “330” Competition starts today. We are limiting the amount of participants. If you are planing on competing get your name on our list or email a coach as soon as you can. Reminder, registration fee is $45 Warm-up: Indoor Run Mobility: Posterior Chain Floss 1st Rib Smash Strength: 15min to establish a...Read More
Warm-up: 3:00 Double Under Practice or Single Under Mastery 2×20 Squat Strength: 20min to establish a 1RM HBBS Spotters must be used when the load gets heavy. Conditioning: “DT” 5 Rounds 12 Dead Lifts, 155#(105#) 9 Hang Power Cleans, 155#(105#) 6 Push Jerks, 155#(105#)Read More
Warm-up: Indoor Run 2×5 Wall Squat 2×10 PVC Good Morning 2×10 PVC Pass Through 2×10 PVC OHS Strength: 1) 15min of Snatch technique work 2) 15min of Clean technique work Work with in your skill set and modify as needed. Do not go above 80% on any lifts, no misses Conditioning: 2K Row Last Done:...Read More
BAF DAY 3 **Reminder, if you are bringing in a friend or family member please arrive early so they can fill out our waiver** Warm-up: Coaches Choice Workout Review Movement Practice Workout: Teams of 4-6 complete the following 1min Mt. Climbers (right + left=1) 2min KB SDLHP or Bar Bell SDLHP 3min Jumping Lunges or Lunges...Read More
