Warm-up: 3:00min Double under practice or single under mastery 2×5 Wall Squat 2×10 Squat 2×10 Jump Squat Mobility: Mt. Climber Stretch Wrist Stretch Strength: 1) Front Squat 3×70%, 3×75%, 3x3x80% 2) Thruster Warm-up 3×3 Team Workout: Teams of 2 complete the following 3000m 150 Thrusters 150 Ball Slams If solo: 1500m Row/75 Thrusters/75 Ball Slams...Read More

Warm-up: Indoor Run 2×10 Lunge, (in place, 1=1) 2×10 PVC Good Mornings Group: Power Clean Drills Strength: 1) Power Clean 3×70%, 3×75%, 4x2x80% 2) Dead Lift Warm-up 3×3 Conditioning: 5 Rounds 10 Dead Lifts, 185#(125#) 10 Toes 2 Bar Modification for toes 2 bar will be a lying down leg raise 2 barRead More

Warm-up: Coaches Choice Workout: AMRAP 20min 10 Burpees 15 Kettle Bell Swings 20 Jump SquatsRead More

Warm-up: 200ft Broad Jumps 2×10 Clapping Push-ups Mobility: Banded or bar or ball chest stretch Strength: 1a) Bench Press 5x3x70% 1b) Ring Row (single ring) 5×10 (5 count hold at top) Conditioning: 15-12-9 Sumo Dead Lift High Pull Ring Dip (x2 for box dip: 30-24-18) Pull-up, strict Shoulder Press Weight for SDLHP and Shoulder Press...Read More

Warm-up: Indoor Run :30 Burpees :30 Jump Squats :30 Rest :30 Jump Squats :30 Burpees Workout review Wall Ball practice Workout: “13.3” As many reps as possible in 12min of: 150 Wall Balls, 20#(14#) 90 Double Unders 30 Muscle-ups Modifications (if you are not competing in the open): Tuck-jumps for Doubles Pull-ups for Muscle-ups If...Read More

Warm-up: 400m Run Group: 2×5 PVC Pass Through 2×5 PVC OHS Squat Snatch Drills Strength (only): 1) Snatch 2×60%, 2×65%, 3x2x70% Warm-up:3×2 Modifications: Hang Squat Snatch or Hang Power Snatch 2) Back Squat 5x4x70% Warm-up: 3×3 3) One Arm Kettle Bell Row 3×15, each arm (this will be done off of a bench) 4) In...Read More

Warm-up: 4×30/30 Mt. Climber/Plank 1min rest 4×30/30 PVC Push-press/Hold Strength: 1) Power Jerk 5x2x60% Warm-up: 3×2 2) Push-press 3x3x70% Warm-up: 3×3 Conditioning: 30/30 Intervals (All movements will be done hell style) 4×30/30 Push-up/Plank hold 1min rest 4×30/30 Ball Slam/hold in front rack 1min rest 4×30/30 Kettle Bell Swing/hold in front rack 1min rest 4×30/30 Sit-up/leg...Read More

Warm-up: 2×5 Wall Squat 2×10 Squat, 3 count hold at bottom Mt. Climber Stretch Wrist Stretch Strength: 1) 2 Cleans & 1 Jerk, 1×60%, 1×65%, 3x1x70% (Thats a squat clean and split jerk) Modifications for Squat Clean: Hang Squat Clean or Hang Power Clean Modifications for Split Jerk: Push-press or Shoulder Press 2) Front Squat...Read More

Warm-up: Coaches Choice Workout: 5 Rounds 2:00min Row 50 Squats 30 Sit-upsRead More

Warm-up: Indoor Run 2×10 Hand Release Push-ups, 3 count hold at the top Strength: Bench Press 5×3 @ 70% Warm-up: 3×3 15min time limit Conditioning: 1 Mile Run Rest 8:00 1 Mile RunRead More