Warm-Up: Coaches Choice Conditioning: “Ball’n” 400m Run (both athletes, same time) 100 Wall Balls 400m Run 100 Slam Balls 400m Run 100 Partner Sit Up Tosses (12′) 400m Run *2 athletes per team **Only 1 athlete working at a time with the exception of the runs. Team will not start on the non-running movement until...Read More
Warm-up: Coaches Choice, 10min time limit Strength: 1a) Bench Press 5×3 @75% 1b) Dead Lift 5×3 @75% Notes: Warm-up with 2-3 sets of 2-3 reps. Work in groups for weight will be scarce and spotters a must on the bench press. Movements will be in a “super set”, meaning bench press right into dead...Read More
Warm-up (Row Drills): Working in teams of 2 AMRAP 15min 20 Pulls, Arms Locked 20 Sit-ups 20 Pulls, Legs Locked 20 Hanging Knee Raises This is not a race, take your time with the movements. Strength (Skill): Weight should be light for both movements 40%-50% range. Weight can be taken from the ground or mid-hang...Read More
Warm-up/Mobility: Coaches Choice 5min time limit Strength: 1) 4x 3 Snatch (full squat) @75% Warm-up with 3 sets first. Work within your skill set and keep the weight manageable and form spot-less 2) Back Squat 5×6@75% Warm-up as needed (3 sets at most). 25min time limit for parts 1 and 2. Conditioning:...Read More
Warm-up/Mobility: Coaches Choice 10min Strength: 1) Push-press 5×5 @75% Warm-up 3×3 first 2) HSPU/Wall Climb practice Conditioning: “JT” 21-15-9 Handstand Push-ups Ring Dips Push-ups Last done: 1.2.13 Notes: Wall Climb shoulder tap modification for HSPU, chest must touch the deck every rep. 2 Mat limit for HSPU x2 for Bench dip...Read More
This will be week number 2 leading up to Max Week. Things will basically look the same (in regards to strength training) with a slight increase in percentage (75% across the board). Just like last week Monday, Wednesday and Friday will be loaded with 2 strength training components. Please be on time and be ready...Read More
Warm-up: Coaches Coice, 5min time limit Strength: 1a) Bench Press 5×3 @70% 1b) Dead Lift 5×3 @70% Notes: Warm-up with 2-3 sets of 2-3 reps. Work in groups for weight will be scarce and spotters a must on the bench press. Movements will be in a “super set”, meaning bench press right into...Read More
Warm-up: Ladder Drills!! Strength (mostly skill): Weight should be LIGHT! 1) 7×3 High Hang Power Snatch @ 40%-50% 2) 7×3 High Hang Power Clean @ 40%-50% Skill: 18min to work on Triple/Double Unders Hand Stand Holds L-Sits Ideally you should spend 2:00min per movement then move to the next (this will total 3 rounds)Read More
Warm-up/Mobility: Coaches Choice 5min time limit Strength: 1) 4x 3 Snatch (full squat) @70% Warm-up with 3 sets of the first. Work within your skill set and keep the weight manageable and form spot-less 2) Back Squat 5×6@70% Warm-up as needed, 3 sets at most. 25min time limit for parts 1 and 2. Conditioning:...Read More
