Warm-up: 400m Run Group: 10 PVC Pass Through 10 PVC Shoulder Press 10 PVC Push-Press 10 PVC Push-Jerk Strength: 1) Shoulder Press 5-5-5-5-5 2) Press-Press 3-3-3-3-3 3) Push-Jerk 1-1-1-1-1 Working up to a heavy 5,3 and 1. 20-25min time limit Conditioning: Teams of 2 complete the following AMRAP 15min E1:150m Run 15 Kettle...Read More
Warm-up: 2×5 Wall Squat 2×10 Jump Squat 2×10 Clapping Push-up (if you can’t, 10 regular) Strength: 1) Power Clean 3-3-3-3-3, go to a heavy 3 rep, all 3 reps must be unbroken 2) Front Squat 10-10-10-10+, 45%-60% If needed warm-up 3×3 on the power clean and 1×10 on front squat. 10+ on last set of...Read More
Warm-up: Indoor Run 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC Over Head Squat Mobility: Mt. Climber Stretch Olympic Wall Squat Strength: 1) Over Head Squat 3-3-3-3-3 then one set of 8+ 2) Weighted Jump Squat 4×10, warm-up with a light 1×10 first Conditioning: Teams of 2-3 exercisors complete the following for max reps(calories)...Read More
Warm-up: 5:00min as many single-unders or doubles as possible Mobility: Foam Roll Conditioning: Teams of 2 complete the following- As many Rounds as possible in 20min of 20 Kettle Bell Swings 100ft Waiter Walk, Left Hand 100ft Waiter Walk, Right Hand Notes: E1 will start the workout and complete one round of the task....Read More
Warm-up: Indoor Run 100ft Lunge w/stretching 2×10 Hand Release Push-up, 2 count at top Mobility: Banded Chest Stretch Posterior Chain Floss Strength: 1) Bench Press, 3-3-3-3-3 then one set of 8+ 2) Deficit Dead Lifts, 3-3-3-3-3 then one set of 12+ 20-25min time limit Notes: Increase weight as you go up, work up to...Read More
Warm-up: :30sec Jumping Jacks :30sec Burpee :30sec Skier :30sec Snowboarder Conditioning: 4x:30/:30 Row 4x:30/:30 Box Jump/Step-ups* 4x:30/:30 Mt. Climber 4x:30/:30 Single Ring Row/Hold* 4min Rest 4x:30/:30 Sit-up/Leg Hold* 4x:30/:30 Wall Sit 4x:30/:30 Head Cutter/Hold in lock out* 4x:30/:30 Jumping Pull-up *Hell style, rest will be active. example holding in a locked out position, step-ups on...Read More
Warm-up: Indoor Run 2×10 Jump Squat 2×10 PVC Pass Through Group: 4x:30/:30 PVC Push-Press/Hold Mobility: Mt. Climber Stretch Olympic Wall Squat Wrist Stretch Strength: 1) Zercher Squat, 3-3-3-3-3 then one set of 12+ 2) Shoulder Press, 3-3-3-3-3 then one set of 8+ Warm-up with 2×3 on each movment 25min time limit Notes: Increase weight...Read More
Team warm-up: Teams of 2-3 1000m Run w/med ball Notes: All exercisers will run 1000m, handing off 1 ball as needed Team Workout Teams of 2-3 complete the following 2min max reps Pull-ups 3min max reps Jumping Lunges, 1=1 4min max reps Russian Twists, w/med ball, 1=1, 2 ab-mats/2 med balls 5min Double Unders...Read More
Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC OHS 2×10 PVC Drop Snatch Strength: 1) 5x (1 Hang Power Snatch + 1 Overhead Sqaut) 2) 6×1 Snatch@ 90% (full squat snatch all at 90%) or 2a) 6×3 Hang Power Snatch + Overhead Squat) Notes: Proficiency must be demonstrated on 1) in order...Read More
