Warm-up: Coaches Choice Team Workout: 3 Rounds E1: 1:30/:30 Row E2: 1:30/:30 Clean & Jerk E3: 1:30/:30 Pull-up Notes:   Teams of 2-3 exercisers will rotate through the movements per round, working for 1:30 and resting/transitioning for :30.    Only one Rower/Bar/Pull-up station per team unless there is a huge strength difference between team members...Read More

Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1a) 7×3 Shoulder Press 1b) 7×3 Speed Dead Lift (50% to 60% range)   Notes:   Warm-up 3×3 for each movement first   Movements will be in a “super set”, meaning shoulder press right into dead lift. Hence the 1a and 1b.   Work in groups, Ideally you...Read More

Warm-up: 800m Run 5min shoulder/hamstring/wrist mobility Strength: 1) Power Clean + Push Jerk, 3×1@65%, 2×1@70%, 2×1@75%, 1×1@80% Warm-up as needed, work within your skill set. 2) Power Snatch warm-up 3×3 15min time limit for 1 and 2 Conditioning: 5 Rounds 25 Split Jumps (aka Jumping Lunge, 1=1) 5 Power Snatches, 115#(75#) 25 Hand Release Push-ups...Read More

Warm-up: Indoor Run 2×10 Goblet Squat, 3 count hold at the bottom 5min hip/squat/wrist mobility Strength: Front Squat 5×2@75% Warm-up: 3×2 15min time limit Conditioning: 100 Double Unders or Tuck Jumps 25 Pull-ups 30 Sit-ups 75 Doubles or TJ 25 Pull-ups 30 Sit-ups 50 Doubles or TJ 25 Pull-ups 30 Sit-ups   Note:    Jumping...Read More

Warm-up: 8min HSPU or Wall Climb or Shoulder Tap modification practice Strength: 1) Power Snatch + Snatch(full squat), 3×1@65%, 2×1@70%, 2×1@75%, 1×1@80 Notes:   1 “Set” will equal the power snatch + snatch    Work within your skill set. Even if that means you are doing power snatches from the high-hang position. Stick with what...Read More

Warm-up: 5min Tripple, Double or Single under Practice Mobility: Couch Stretch Wrist Stretch Strength: 1) High Bar Back Squat 5×2 @ 75% Warm-up: 3×2 2) Hang Power Clean warm-up 3×3, increasing to workout weight Conditioning: AMRAP 12min 7 Hang Power Cleans, 135#(95#) 14 Burpees 21 Over the Box Jumps, 20″ (touch at top)   Notes:...Read More

Warm-up: Coaches Choice Strength: 15min to establish a 1RM Bench Press **Spotter must be used for all reps** Conditioning: “Diane” 21-15-9 Dead Lift, 225#(155#) Hand Stand Push-ups Modifications for the HSPU will be demonstrated in classRead More

Warm-up: 2 Rounds 30 Mt. Climbers (1=1) 10 Burpees 10 Ring Row (single ring) Mobility: Mt. Climber Stretch Wrist Stretch Strength: 15min to establish a 1RM Clean (full squat) and Jerk (split) Conditioning: 21-15-9 Over Head Squat 95#(65#) Pull-upsRead More

Warm-up: Ladder Drills Strength: 15min to establish a 1RM Snatch (full squat) Work within your skill set. If you have not mastered the high-hang squat snatch, power snatch, etc, do not go into territory your are unfamiliar with. Skill work: With remaining class time practice 1) Turkish get-ups 2) Toes 2 Bar Hint: These movements...Read More

Registration for our “330” Competition starts today. We are limiting the amount of participants. If you are planing on competing get your name on our list or email a coach as soon as you can. Reminder, registration fee is $45 Warm-up: Indoor Run Mobility: Posterior Chain Floss 1st Rib Smash Strength: 15min to establish a...Read More