Warm-up:   Indoor Run 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Mobility: Banded Hamstring Stretch Wrist Stretch Power Clean warm-up, 3×3 Workout: 3 Rounds 800m Run 12 Power Cleans, 135#(95#) 21 Ring Dips   Notes:   Modification for Power Cleans will be a High-Hang Power Clean. Ring...Read More

Warm-up: Coaches Choice Workout: Teams of 2 AMRAP 20min 5 Thrusters, 115#(75#) 10 KB Sumo DL High-pulls 150m Run   Notes:   One exerciser working, one exerciser resting   If solo 1:1 work to rest ratio   Ideally one bar and kettle bell per teamRead More

Warm-up: 400m Run 15 PVC Thrusters 15 Ring Rows (single ring) Mobility: Mt. Climber Stretch Couch Stretch Wrist Stretch Workout/Standards Review Thruster warm-up 3×3 Workout: “13.5” Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters, 100#(65#) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under...Read More

Warm-up: 2×5 Wall Squat 2×20 Lunge (in place) w/PVC Overhead 2×10 PVC Good Mornings Strength: 1) Dead Lift 3×70%, 3×75%, 2x2x80% Warm-up: 3×3 Conditioning: 21-18-15-12-9-6-3 Kettle Bell Swings or Ball Slams Ab-mat Sit-ups Hand Release Push-ups  Read More

Warm-up: Indoor Run 200ft Bear Crawl 4×30/30 PVC Push-press Strength: 1) Push-press 5×70%, 5×75%, 3x3x80% Warm-up: 2×5 Conditioning: AMRAP 10min 3 Hand Stand Push-ups 9 Box Jumps, high   Notes:   Modification for HSPU will be partial wall climb and right+left shoulder tap. Mats will be allowed for HSPU, limit to 2, 1:1 ratio.Read More

Warm-up: 2×5 Wall Squat 2×20 Air Squat Mt. Climber Stretch Posterior Chain Floss Strength: 1) Back Squat 4×70%, 4×75%, 3x4x80% 2) PVC Pass Through and Hang Power Snatch warm-up, 3×3 Conditioning: Every minute on the minute (EMOM) for 12min 2 Hang Power Snatches 4 Burpees   Notes:   Hang Power Snatch can be from a...Read More

  Warm-up: Coaches Choice Workout: AMRAP 25min 400m Run 25 Kettle Bell Swings 200ft Broad JumpsRead More

Warm-up: :30sec Jumping Jacks :30sec Mt. Climbers :30sec Skiers :30sec Tuck Jumps Group: Choose your own adventure Foam Roll and Mobility (ex: posterior/anterior chain floss, mt. climber stretch, couch stretch, etc) Workout: “Baseline: Hat Trick” 3 Rounds 500m Row 40 Air Squats 30 Sit-ups 20 Hand Release Push-ups 10 Pull-ups, any style Rest 4min between...Read More

Warm-up: 400m Run Workout review Clean & Jerk review and practice Workout: “13.4” AMRAP 7min 3 Clean & Jerk 135#/95# 3 Toes 2 Bar 6 Clean & Jerk 6 Toes 2 Bar 9 Clean & Jerk 9 Toes 2 Bar Going up by 3 reps till the 7min is up This is obviously a short...Read More

Warm-up: 400m Run Group: 10 PVC Pass Through 10 PVC Snatch Grip Behind the neck push press 10 PVC Snatch Grip Behid the neck power jerk Power Snatch review/drills Strength: 1) Power Snatch 3×70%, 3×75%, 4x2x80% 2) Ground 2 Overhead Warm-up G2O can be a multitude of movements. Example: Power Clean & Push Press, Power...Read More