Warm-up: 2×5 Wall Squat 2×20 Lunge (in place) w/PVC Overhead 2×10 PVC Good Mornings Strength: 1) Dead Lift 3×70%, 3×75%, 2x2x80% Warm-up: 3×3 Conditioning: 21-18-15-12-9-6-3 Kettle Bell Swings or Ball Slams Ab-mat Sit-ups Hand Release Push-ups  Read More

Warm-up: Indoor Run 200ft Bear Crawl 4×30/30 PVC Push-press Strength: 1) Push-press 5×70%, 5×75%, 3x3x80% Warm-up: 2×5 Conditioning: AMRAP 10min 3 Hand Stand Push-ups 9 Box Jumps, high   Notes:   Modification for HSPU will be partial wall climb and right+left shoulder tap. Mats will be allowed for HSPU, limit to 2, 1:1 ratio.Read More

Warm-up: 2×5 Wall Squat 2×20 Air Squat Mt. Climber Stretch Posterior Chain Floss Strength: 1) Back Squat 4×70%, 4×75%, 3x4x80% 2) PVC Pass Through and Hang Power Snatch warm-up, 3×3 Conditioning: Every minute on the minute (EMOM) for 12min 2 Hang Power Snatches 4 Burpees   Notes:   Hang Power Snatch can be from a...Read More

  Warm-up: Coaches Choice Workout: AMRAP 25min 400m Run 25 Kettle Bell Swings 200ft Broad JumpsRead More

Warm-up: :30sec Jumping Jacks :30sec Mt. Climbers :30sec Skiers :30sec Tuck Jumps Group: Choose your own adventure Foam Roll and Mobility (ex: posterior/anterior chain floss, mt. climber stretch, couch stretch, etc) Workout: “Baseline: Hat Trick” 3 Rounds 500m Row 40 Air Squats 30 Sit-ups 20 Hand Release Push-ups 10 Pull-ups, any style Rest 4min between...Read More

Warm-up: 400m Run Workout review Clean & Jerk review and practice Workout: “13.4” AMRAP 7min 3 Clean & Jerk 135#/95# 3 Toes 2 Bar 6 Clean & Jerk 6 Toes 2 Bar 9 Clean & Jerk 9 Toes 2 Bar Going up by 3 reps till the 7min is up This is obviously a short...Read More

Warm-up: 400m Run Group: 10 PVC Pass Through 10 PVC Snatch Grip Behind the neck push press 10 PVC Snatch Grip Behid the neck power jerk Power Snatch review/drills Strength: 1) Power Snatch 3×70%, 3×75%, 4x2x80% 2) Ground 2 Overhead Warm-up G2O can be a multitude of movements. Example: Power Clean & Push Press, Power...Read More

Warm-up: 3:00min Double under practice or single under mastery 2×5 Wall Squat 2×10 Squat 2×10 Jump Squat Mobility: Mt. Climber Stretch Wrist Stretch Strength: 1) Front Squat 3×70%, 3×75%, 3x3x80% 2) Thruster Warm-up 3×3 Team Workout: Teams of 2 complete the following 3000m 150 Thrusters 150 Ball Slams If solo: 1500m Row/75 Thrusters/75 Ball Slams...Read More

Warm-up: Indoor Run 2×10 Lunge, (in place, 1=1) 2×10 PVC Good Mornings Group: Power Clean Drills Strength: 1) Power Clean 3×70%, 3×75%, 4x2x80% 2) Dead Lift Warm-up 3×3 Conditioning: 5 Rounds 10 Dead Lifts, 185#(125#) 10 Toes 2 Bar Modification for toes 2 bar will be a lying down leg raise 2 barRead More

Warm-up: Coaches Choice Workout: AMRAP 20min 10 Burpees 15 Kettle Bell Swings 20 Jump SquatsRead More