8am: Boot Camp 9am: Olympic lifting/Strength  Focus will be  Overhead Squat and Romanian Snatch Grip Dead Lift.Read More

Strength:  5-6 sets of Bench Press Perform the following reps and percentages: * Set 1 – 50% of 1-RM x 3 reps * Set 2 – 75% of 1-RM x 2 reps * Set 3 – 85% of 1-RM x 1 rep * Set 4 – 90-95% of 1-RM x 1 rep * Set 5...Read More

Warm-Up: 10-minute Coaches Choice Strength: Six sets of Deadlift *Set 1 – 6 reps (75%) *Set 2 – 4 reps (80%) *Set 3 – 2 reps (85%) *Set 4 – 6 reps (+5# to 75%) *Set 5 – 4 reps (+5# to 80%) *Set 6 – 2 reps (+5# to 85%) Example – 315 x...Read More

Warm-up: 10 minutes-Coaches Choice Olympic lifting: 15 Minutes of Clean Technique Work (135/95 MAX) Conditioning: 3 sets for max meters/reps of: 2 Minutes of Rowing Rest 60 seconds 2 Minutes of 135/95 lb Ground to Overhead Rest 60 seconds Score is total meters rowed AND total reps of CJ – (Example; 1,000m / 30)Read More

Warm-Up: 5-minute Coaches Choice Strength: 3 sets of: Shoulder Press x 5 reps (Move up on weight on three sets range 75% – 85% of 1rm) Rest 2 minutes between Sets (15 minute time limit)   Conditioning: 4 sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings (32/24 kg) 400 Meter Run...Read More

 Warm-up: 10-min Coaches Choice Strength: Back Squat x 5 reps @ 50% of 1-RM Rest 60 seconds Back Squat x 3 reps @ 75% of 1-RM Rest 60 seconds Back Squat x 1 rep @ 85% of possible 1-RM Rest 60 seconds Back Squat x 1 rep @ 90-95% of possible 1-RM Rest 2 minutes...Read More

8am: Boot Camp 9am: Olympic Lifting with Sergio Focus will be… [list type=”check”] Drop Snatch Pause Snatch [/list]Read More

Warm-Up: 5 minute Coaches Choice Strength: 15 minutes to work up to a heavy* 3 rep on Bench press. *If the weight feels easy, add more, if it feels heavy, stop. Conditioning: In teams of two, you and your partner will move through five stations for 2 rounds trying to score as many reps/points as...Read More

Warm-up/Mobility: 10 minute Coaches Choice Strength: Three sets of: Push-Press* x 5 reps @ 75-80% Rest 20 seconds Plank 60-90 seconds Rest 90 seconds *Warm-Up 2-3 sets of 3-5 reps before starting super-set Conditioning: Five rounds for time of: 10 Pull-Ups 10 Ball-Slams 30 Double-Unders (90 Single-Unders)Read More

Warm-Up: 10-minute Coaches Choice Strength: Take 15 minutes to work on Snatch technique (Power, Squat, Full, Hang, etc – Work within your ability level) Conditioning: Three rounds for time of: 10 – Hang Power Snatch (95#/65#) 20 – Box Jumps (24″/20″) 500m – Row (Run 400m if no rower available)Read More