Warm-up: 200m Run 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Strength: Front Squat 5×3 @ 80% Warm-up with 2-3 sets of 2-3 reps first Conditioning: 10x100m Sprint Rest will be the walk back to the starting line Start slow and follow the progression Rounds 1-3: Warm-up, 70%-80%...Read More
Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1) 6x 3 Snatch (Full Squat) @ 60%-70% Warm-up with 2-3 sets of the complex. Work within your skill set, an example would be: 3 high-hang power snatches Conditioning: 4 Rounds (3:00min time limit per round) 250m Row 14 Pull-ups, any style 7 Clean & Jerk, 115#(75#) 3:00min...Read More
Warm-up: Coaches Choice Strength: 1) HBBS 5×3 @ 80% Warm-up with 2-3 sets of 3 reps 2) Power Snatch Warm-up, 3×3 Work within your skill set, build up to your working weight Conditioning: 3 Rounds 400m Run 7 Over the bar Burpees (1=1) 14 Power Snatches, 75#(55#) If weather turns, a 500m row will be...Read More
Warm-up/Mobility: Coaches Choice Strength: 1) 6x 3 Cleans (Full Squat) + 1 Jerk (Split) @ 60%-70% Warm-up with 2-3 sets of the complex. Work within your skill set, an example would be: 3 high-hang power cleans + 1 push-press Conditioning: 3 Rounds 50 Doubles or 50 Tuck Jumps or 150 Single Unders 5 Wall Climbs...Read More
Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1a) Bench Press 3×10 @ 70% 1b) Dead Lift 3×10 @ 70% Notes: Warm-up 2×5 for each movement first Movements will be in a “super set”, meaning bench press right into dead lift. Hence the 1a and 1b. Work in groups, Ideally you should be...Read More
Warm-up/Mobility: Coaches Choice 10min time limit Strength: 1) 7×3 Power Cleans Warm-up with 2×3 first, working weight should be in the 60%-70% range Workout 1: 5x200m run 2:00 Rest between efforts Each round should be an all out effort If weather turns nasty, 5x250m row Workout 2 (if time): 300sec Plank Hold (that’s 5min kids)...Read More
Warm-up/Mobility: Coaches Choice 10min time limit Strength: 1) Front Squat 5×2 @80% Warm-up: 3×2 2) Thruster Warm-up 3×3 Conditioning: 3 Rounds 15 Pull-ups 10 Thrusters, 115#(75#) 25 Hand Release Push-ups Morin, getting the bar high on a power cleanRead More
Warm-up: Coaches Choice Strength: 1) 7x 1 Power Snatch + 2 Behind the Neck SN Grip Push Press, 60%-70% Warm-up as needed, you may go up in weight over the 7 sets, form needs to stay spotless 2) Kettle Bell Swing warm-up 2×5 increasing to workout weight Conditioning: 3 Rounds 400m Run 21 Kettle Bell...Read More
Warm-up: 200m Run 5 Wall Climbs or partial wall climb 20 Jumping Lunges (1=1) 20 Tuck Jumps Hip Mobility Strength: 1) HBBS 5×2 @80% Conditioning: AMRAP 10min 6 Hand Stand Push-ups 30 Weighted Lunges, Barbell in front rack, 75#(55#) 60 Doubles or Tuck Jumps or 120 Single Unders The 330 competition was AMAZING. Great job...Read More
