Foam Roll Warm-up: Ladder Drills Conditioning: 10 Rounds 200ft Farmer Carry 100ft Bear CrawlRead More

Warm-up: 3:00min Jump Rope, singles or doubles 2×10 Lunge PVC Overhead, 1=1 2×10 PCV Good Mornings Mobility: Banded Lat Stretch Banded Hamstring Stretch Strength: 1) 4×10 Sumo Dead Lift High Pull 2) 4×10 Bent Over Row Warm-up with 1×10 on each first Conditioning: “Helen” 3 Rounds 400m Run 21 Kettle Bell Swings 12 Pull-ups Last...Read More

Warm-up: 400m Run 2×10 Ring Row, single ring, 3 count 2×10 PVC Pass Through 2×10 Hand Release Push-up Strength: 1) 7×3 Hang Muscle Snatch 2) 7×3 Hang Muscle Clean Conditioning: 10-9-8-7-6-5-4-3-2-1 Power Clean, 135#(95#) :30 Sec Plank, elbow, locked out, or ringRead More

Indoor Run 2×5 Wall Squat 2×10 Drop Squat, 2 count hold at top of triple extension 2x100ft Broad Jump Mobility: Couch Stretch 1st Rib Smash Wrist Stretch Strength: 1) 5x (1 Hang Power Clean + 1 Front Squat + 1 Shoulder 2 Overhead) 2) 6×1 Clean and Jerk @ 90% (full squat clean and split...Read More

Reminder, no yoga due to the Paleo Challenge   Warm-up: Coaches Choice Workout: 1 Mile Run 50 Squats 40 Hand Release Push-ups 30 BurpeesRead More

Warm-up: 2×5 Wall Squat 2×10 Deck Squat 2×10 PVC Pass Through 2×10 PVC OHS Mobility: Mt. Climber Stretch Olympic Wall Squat (It’s on the poster if your curious) Strength: 1) Back Squat, 3-3-3-3-3-3+ 2) Over Head Squat, 3-3-3-3-3-3+ 20-25min time limit Notes:   Increase weight as you go up, work up to a heavy 3...Read More

Warm-up: Indoor Run 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Each Leg 10x Leg Swing Forward/Back 10x Leg Swing Side/Side Mobility: Posterior Chain Floss Couch Stretch Barbell Calf Smash Workout: “Michael” 3 Rounds 800m Run 50 Superman’s 50 Sit-ups Last done: ?? (if someone knows please post...Read More

Warm-up: Indoor Run 2×5 Wall Squat 2×10 Squat 2×10 PVC Pass Through 2×10 PVC Shoulder Press Group Mobility: Mt. Climber Stretch Wrist Stretch 1st Rib Smash Strength: 1) Front Squat, 3-3-3-3-3-3+ 2) Shoulder Press, 3-3-3-3-3-3+ Warm-up with 2×3 on each movment 25min time limit Notes:   Increase weight as you go up, work up to...Read More

Warm-up: Indoor Run 200ft Bear Crawl 100ft Burpee Broad Jumps Group Mobility: Banded Hamstring Stretch Banded Chest Stretch Workout: Teams of 3 complete the following task 6000m Row 300 Burpees Notes:   Only 2 athletes can be working at a time. Ideally rowing should be alternated every 250-500m. If rowing is completed first the “two...Read More

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 Overhead Squat Mobility: Couch Stretch Mt. Climber Stretch Strength: 1) 5x (1 Hang Power Snatch + 1 Overhead Sqaut) 2) 6×1 Snatch@ 85% (full squat snatch all at 85%) or 2a) 6×3 Hang Power Snatch + Overhead Squat)   Notes: Proficiency must be demonstrated on 1)...Read More