Warm-up: 2×5 Wall Squat, 5 count 2×5 Goblet Squat, light, 5 count 2×10 Drop Squat Mt. Climber stretch/wrist stretch Strength: 1) 5x 1 Hang Power Clean + 1 Front Squat + 1 Split Jerk, light, focus on technique/speed 2) 5×3 Clean and Jerk @ 70% Conditioning: 3 Rounds 12 Power Cleans, 135#(95#) 21 Wall Balls,...Read More

Warm-up: 400m Run 2 Rounds 10 Ring Rows, 5 count hold at top 10 Hand Release Push-ups, 5 count hold at top 10 Leg Raises 10 Deck Squats Conditioning: “Barbara” 5 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest EXACTLY 3 minutes between rounds 60 min time limit. If you are not half...Read More

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC Over Head Squat Strength: 1) 5×3 Back Squat @ 80% 2) 5×3 Over Head Squat @ 80% 2×3 Warm-up for each movement 20min time limit Notes:   Ideally you should be doing each set of 5 at 80%. Now if you have a big number...Read More

Warm-up: Ladder Drills Conditioning: 5 Rounds 400m Run Rest EXACTLY 3:00 between Rounds Core (If time): 300sec Ring PlankRead More

Warm-up: 400m Run 20 Hand Release Push-ups 2×10 PVC Pass Through Group: 2 x (:30/:30) Push Press/Hold Strength: 1) 5×3 Push Press @ 80% 2) 5×3 Bench Press @ 80% 2×3 Warm-up for each movement 20min time limit Notes:   Ideally you should be doing each set of 5 at 80%. Now if you have...Read More

Warm-up: 2 Rounds 200m Run 150 Single Unders Group: Hamstring Band Stretch Pigeon Stretch Intervals Conditioning 1: 20 x (:30/:30) Row for Meters Pace: <1:45/500m men, <2:10/500m women 5 minute rest Conditioning 2: 4 x (:30/:30) Step-up 4 x (:30/:30) Box Jumps 4 x (:30/:30) Jumping Step-ups 4 x (:30/:30) Burpee Box JumpsRead More

Warm-up: 2×5 Wall Squat, 5 count hold at bottom 2×5 Goblet Squat, light, 5 count hold at bottom, this can be done with a KB, slam ball, or med ball 100ft Walking Lunge w/arm raise Group: 2x (:30/:30) Squat, “rest” will be in a bottom hold position Stretch: Mt. Climber and wrist Strength: 1) 5×3...Read More

Warm-up: 2 Rounds 200m Run 10 Deck Squats 10 Hand Release Push-ups 10 Split Jumps (aka Jumping Lunges), Right + Left =1 10min Time Limit Strength: 1) 15min to establish a 1RM Front Squat 2) 15min to establish a 1RM Bench Press 3) 15min to establish a 1RM Dead Lift   Notes:   15miin time...Read More

Conditioning 1: Row 5K Conditioning 2: “Annie” 50-40-30-20-10 Double Under Sit-ups Notes:   Due to the time constraints of the 5K, we are going to jump right into things. You will have a couple of minutes to get ready but I would highly recommend  showing up early to get warmed-up.   Rowing needs to be...Read More

Warm-up: 5 Laps(inside) 2×5 Wall Squats 2×10 PVC Pass Through 2×10 PVC Overhead Squat 2×10 PVC Good Mornings Wrist stretch/mt. climber stretch 10min time limit Strength: 1) 12min to establish a 1rep max Snatch 2) 12min to establish a 1rep max Clean and Jerk Notes:   The Snatch can be a Power Snatch or a...Read More