Warm-Up: 3 minutes of Jumping Rope (:30 slow, :30 fast x3) 2 Minutes of Plate-To-Overhead (25/15) Mobility: Forearm Exercises Conditioning: A. Every minute, on the minute, for 10 minutes, perform: Clean or Power Clean x 2 reps (build to a heavy double) B. Every minute, on the minute, for 10 minutes, perform:...Read More
Warm-Up: 3 Rounds: Run 200m 10 Air Squats 10 Push-Ups 10 Walking Lunges (in place, each leg) Mobility: Lacrosse Ball – Hip Flexors Conditioning: Five rounds for time of: Power Snatch + Lunge Steps w/barbell Overhead x 10 reps (5 each leg) Pull-Ups x 15 reps Run 400 Meters (Power Snatch weight should...Read More
Warm-Up: 10-minute Coaches Choice Conditioning: 4 rounds of: Row 500 Meters 15 Burpees 20 Wall Ball Shots (20/14 lbs.) Rest 5 minutes Each round should be a SPRINT, you will have 5 minutes to recover in between rounds.Read More
Warm-Up: 10 minute Coaches Choice Strength: Take 15 minutes to build to three heavy reps of Deadlift Conditioning: Deadlift x 15 reps (using 75% of today’s heavy triple) Hand-Release Push-Ups x 30 reps Run 800 Meters Deadlift x 10 reps Hand-Release Push-Ups x 20 reps Run 400 Meters Deadlift x 5 reps Hand-Release Push-Ups x...Read More
Warm-Up: 10 minute Coaches Choice Strength: Take 15 minutes to build to a heavy Split Jerk Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (chest-to-bar pull-ups if you got them) Rest exactly 5 minutes, and then . . . Complete as many rounds and reps as possible...Read More
Warm-Up: 10-minute Coaches Choice Strength: Take 15 minutes and build to today’s 1RM Clean Conditioning: Three sets for max reps: 135/95 lbs Ground to Overhead x 60 seconds Rest 2 minutesRead More
[youtube height=”HEIGHT” width=”WIDTH”]http://www.youtube.com/watch?v=b4vpOcgn4Gk#t=83[/youtube] Thank you Veterans!!! Warm-up: 10-minunte Coaches Choice Strength: Three sets of: Bulgarian Split Squat x 8-12 reps Rest 30 seconds 60 second Handstand Hold or Wall Climbs x 5 reps or Handstand Push-Ups x Max Reps Rest 3 minutes Conditioning: 4 rounds 200m run 20 knuckles to toes 10 super people (1...Read More
8am: Boot Camp 9am: Olympic Weight Lifting A) Snatch + OHS: 60/2+3 70/2+3, 75/2+3, 80/1+3, 85/1+3, 90/1+3*3 sets B) Snatch High Pull: 110/2*4 sets C) BN Push Jerk x 3 reps x 4 sets @ 80%-85% of max Split JerkRead More
Warm-up: 10-minute Coaches choice Conditioning: Teams of two must complete 2* rounds of the following for time: Row 500 Meters 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps 5 Hand-Release Push-Ups 10 Box Jumps Run 400 Meters Teammates must attack the workout in order, and cannot perform similar tasks at...Read More
