Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC Over Head Squat 2×10 PVC OH Lunge Strength: 1) 6×2 Back Squat, @ 85% 2) 6×2 Over Head Squat, @ 85% Warm-up with 2×2 for each 20min time limit Notes: Back Squat sets need to have a spotter. Ideally you should be doing...Read More
Warm-up: Ladder Drills Conditioning: All :30 “rest” will be Hell Style 4x (:30/:30) Ball Slam/Hold in Rack 1:00min Rest 4x (:30/:30) Burpee/Hold in Plank 1:00min Rest 4x (:30/:30) Ring Row/Hold at Top 1:00min Rest 4x (:30/:30) Mt. Climber/Hold in Plank Core: As many ladders as possible in 10min 1a) (1-6) Ab-mat Sit-up 1b) (1-6) Russian...Read More
Warm-up: 2 Rounds :45/:15 Row, Legs Locked Sit-up Row, Arms Locked Supermans Conditioning: 10-9-8-7-6-5-4-3-2-1 Inverted Burpee 100ft Bear Crawl Notes: Modification will be a Deck Squat partial wall climb. Ex: first round you will do 10 Deck Squat then 10 partial wall climbs, 9/9, 8/8 and so on.Read More
Warm-up: 2×5 Wall Squat 2×10 Squat 50ft Lunge + Stretch Banded hamstring stretch/wrist stretch Strength: 1) 6×2 Dead Lift, @ 85% 2) 6×2 Front Squat, @ 85% Warm-up with 2×3 for each. 20min time limit Notes: Ideally you should be doing each set of 6 at 85%. Now if you have a big number...Read More
Warm-up: 10min Athletes Choice Team Workout: Teams of 2 complete the following 50 Curtis P’s, 25#-95# 100 Pull-ups, strict as long as possible 150 Weighted Step-ups w/slam ball 200 Hand Release Push-ups 3000m Row 50min time limit Notes: Ideally you should be alternating every 5-15 repetitions. For the Row alternate every 250m-500m. If...Read More
Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC OHS Strength: 1) 5x 1 Hang Power Snatch + 1 OHS + 1 Snatch Balance*, this is a warm-up/primer for #2 2) 5×3 Squat Snatch @ 70%* 20min time limit Notes: You must show proficiency in the Hang Power Snatch and OHS before you can...Read More
Row Drills: 1a) 3x200m Row, arms locked 1b) 3x200m Row, legs locked Rest 60sec-90sec per round This is NOT a timed event. It is a drill and should be treated as such. Focus is on proper technique not speed. 20min time limit Conditioning 1: 8min Turkish Get-ups If you got them, do as many as...Read More
Warm-up: 400m Run 20 Hand Release Push-ups, 5 count hold at top 20 Squats, 5 count hold at bottom Group: 2x (:30/:30) PVC Shoulder Press/hold Strength: 1a) 5×3 Shoulder Press, @ 80% 1b) 5x Max Effort Ring Push-up 2×3 Warm-up on shoulder press 20min time limit Notes: If you can do more then 15...Read More
Warm-up: 2:00min Jump Rope, singles or doubles 2×10 PVC Pass through 2×10 PVC OH Lunge, total 2×10 PVC Good Mornings Strength: 1) 7×3 Hang Muscle Snatch, light and fast focus on technique 2) 7×3 Hang Muscle Clean, light and fast focus on technique 20min time limit Conditioning: 3 Rounds :45/:15 Ball Slam Dead Hang Burpee...Read More
