Warm-up: 200ft Broad Jumps 2×10 Clapping Push-ups Mobility: Banded or bar or ball chest stretch Strength: 1a) Bench Press 5x3x70% 1b) Ring Row (single ring) 5×10 (5 count hold at top) Conditioning: 15-12-9 Sumo Dead Lift High Pull Ring Dip (x2 for box dip: 30-24-18) Pull-up, strict Shoulder Press Weight for SDLHP and Shoulder Press...Read More

Warm-up: Indoor Run :30 Burpees :30 Jump Squats :30 Rest :30 Jump Squats :30 Burpees Workout review Wall Ball practice Workout: “13.3” As many reps as possible in 12min of: 150 Wall Balls, 20#(14#) 90 Double Unders 30 Muscle-ups Modifications (if you are not competing in the open): Tuck-jumps for Doubles Pull-ups for Muscle-ups If...Read More

Warm-up: 400m Run Group: 2×5 PVC Pass Through 2×5 PVC OHS Squat Snatch Drills Strength (only): 1) Snatch 2×60%, 2×65%, 3x2x70% Warm-up:3×2 Modifications: Hang Squat Snatch or Hang Power Snatch 2) Back Squat 5x4x70% Warm-up: 3×3 3) One Arm Kettle Bell Row 3×15, each arm (this will be done off of a bench) 4) In...Read More

Warm-up: 4×30/30 Mt. Climber/Plank 1min rest 4×30/30 PVC Push-press/Hold Strength: 1) Power Jerk 5x2x60% Warm-up: 3×2 2) Push-press 3x3x70% Warm-up: 3×3 Conditioning: 30/30 Intervals (All movements will be done hell style) 4×30/30 Push-up/Plank hold 1min rest 4×30/30 Ball Slam/hold in front rack 1min rest 4×30/30 Kettle Bell Swing/hold in front rack 1min rest 4×30/30 Sit-up/leg...Read More

Warm-up: 2×5 Wall Squat 2×10 Squat, 3 count hold at bottom Mt. Climber Stretch Wrist Stretch Strength: 1) 2 Cleans & 1 Jerk, 1×60%, 1×65%, 3x1x70% (Thats a squat clean and split jerk) Modifications for Squat Clean: Hang Squat Clean or Hang Power Clean Modifications for Split Jerk: Push-press or Shoulder Press 2) Front Squat...Read More

Warm-up: Coaches Choice Workout: 5 Rounds 2:00min Row 50 Squats 30 Sit-upsRead More

Warm-up: Indoor Run 2×10 Hand Release Push-ups, 3 count hold at the top Strength: Bench Press 5×3 @ 70% Warm-up: 3×3 15min time limit Conditioning: 1 Mile Run Rest 8:00 1 Mile RunRead More

Warm-up: 400m Run 100ft Lunge w/stretch 100ft Lunge Fast Group: Movement Review Shoulder 2 Overhead warm-up, 3×3 Dead Lift warm-up, 3×3 Workout: “13.2” As many rounds and reps as possible in 10min of: 5 Shoulder 2 Overhead, 115#(75#) 10 Dead Lifts, 115#(75#) 15 Box Jumps, 24″(20″) If you are signed for the open you need...Read More

Warm-up: 400m Run 100ft Lunge w/stretch 100ft Lunge Fast Group: Movement Review Shoulder 2 Overhead warm-up, 3×3 Dead Lift warm-up, 3×3 Workout: “13.2” As many rounds and reps as possible in 10min of: 5 Shoulder 2 Overhead, 115#(75#) 10 Dead Lifts, 115#(75#) 15 Box Jumps, 24″(20″) If you are signed for the open you need...Read More

Warm-up: Indoor Run Group: Movement Review Power Snatch Drills Strength (only): 1) Power Snatch 5x3x75% Warm-up:3×3 2) Behind the Neck Snatch Grip Push-press 5x5x75% Warm-up: 3×3 3) Bulgarian Split Squat 3×10 (thats 10 each leg) Warm-up: 1×10 light or body weight (if needed) 4) Good Mornings 3×20 Warm-up: None, start light Bulgarian Split Squat (this...Read More