Warm-up: 3:00 Double Under Practice or Single Under Mastery 2×20 Squat Strength: 20min to establish a 1RM HBBS Spotters must be used when the load gets heavy. Conditioning: “DT” 5 Rounds 12 Dead Lifts, 155#(105#) 9 Hang Power Cleans, 155#(105#) 6 Push Jerks, 155#(105#)Read More
Warm-up: Indoor Run 2×5 Wall Squat 2×10 PVC Good Morning 2×10 PVC Pass Through 2×10 PVC OHS Strength: 1) 15min of Snatch technique work 2) 15min of Clean technique work Work with in your skill set and modify as needed. Do not go above 80% on any lifts, no misses Conditioning: 2K Row Last Done:...Read More
BAF DAY 3 **Reminder, if you are bringing in a friend or family member please arrive early so they can fill out our waiver** Warm-up: Coaches Choice Workout Review Movement Practice Workout: Teams of 4-6 complete the following 1min Mt. Climbers (right + left=1) 2min KB SDLHP or Bar Bell SDLHP 3min Jumping Lunges or Lunges...Read More
BAF DAY 2 **Reminder, if you are bringing in a friend or family member please arrive early so they can fill out our waiver** Warm-up: Coaches Choice Workout Review Movement Practice Workout: Teams of 2-3 complete the following As Many Rounds As Possible in 25min of: 3 Burpees 5 Ring Rows (Single Ring) 7 Ball Slams...Read More
BAF (Bring A Friend) DAY 1 **Reminder, if you are bringing in a friend or family member please arrive early so they can fill out our waiver** Warm-up: Coaches Choice Workout Review Movement Practice Workout: Teams of 2-3 complete the following 3000m Row 500 Squats 250 Hand Release Push-ups Notes: The task associated with...Read More
Tomorrow (Thursday) will be Day 1 of Bring a Friend Days. If a friend of family member is planing on coming in please have them arrive early so they can fill out our waiver. Warm-up: 200ft Walking Lunges 100ft Burpee Broad Jumps Mt. Climber Stretch Posterior Chain Floss Strength: 1) 7x 2-pos Squat Snatch (Floor/Mid-hang)...Read More
Warm-up: 400m Run 2×20 Squat 2×10 H.R. Push-ups, 3 count hold at top Mobility: Couch Stretch Wrist Stretch Strength: 1) 7x 2-pos Squat Clean (Floor/Mid-hang) Weight should be challenging but not overwhelming. Keep form flawless. You may move up in weight through the 7 sets. Warm-up with 3 sets first Modification: 2x High-Hang Squat Clean...Read More
Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1) HBBS 5×5@75% Warm-up: 3×5 Weight should be the same as last week. 2) Push-press warm-up 3×3 Conditioning: AMRAP 12min 10 Push-press, 115#(75#) 10 Over the Box Jumps 10 Chest 2 Bar Pull-upsRead More
