Warm-up: 2:00min Jump Rope, doubles and singles 2×10 PVC Pass through 2×10 PVC OH Lunge, total 2×10 PVC Good Mornings Strength: 1) 6×2 Hang Split Snatch, light-med 2) 6×2 Hang Split Clean, light-med 20min time limit Notes:   All sets you will alternate legs. 1 rep left leg/1 rep left leg Conditioning: 5 Rounds 10...Read More

Warm-up: :30sec Jumping Jack :30sec Mt.Climber :30sec Skier 2×5 Wall Squat, 5 count 2×5 Goblet Squat, light, 5 count 2×10 Drop Squat Mt. Climber stretch/wrist stretch Strength: 1) 5×1  1 Hang Power Clean + 1 Front Squat + 1 Split Jerk*, light, focus on technique/speed 2) 6×2 Clean and Jerk* @ 80% 20min time limit...Read More

Warm-up: 10min Athletes Choice Conditioning: AMRAP 20min 400m Run 3 Rounds of 5 Pull-ups 10 Push-ups 15 Squats Notes:   We will be running snow or shine so show up prepared.   1 round equals the run AND the 3 rounds of 5/10/15.Read More

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC Over Head Squat 2×10 PVC OH Lunge Strength: 1) 6×2 Back Squat, @ 85% 2) 6×2 Over Head Squat, @ 85% Warm-up with 2×2 for each 20min time limit Notes:   Back Squat sets need to have a spotter.   Ideally you should be doing...Read More

Warm-up: Ladder Drills Conditioning: All :30 “rest” will be Hell Style 4x (:30/:30) Ball Slam/Hold in Rack 1:00min Rest 4x (:30/:30) Burpee/Hold in Plank 1:00min Rest 4x (:30/:30) Ring Row/Hold at Top 1:00min Rest 4x (:30/:30) Mt. Climber/Hold in Plank Core: As many ladders as possible in 10min 1a) (1-6) Ab-mat Sit-up 1b) (1-6) Russian...Read More

Warm-up: 2:00 Jump Rope, mix singles and doubles 20 Hand Release Push-ups 20 Kips (this is done on pull-up bar) 20 Jump Squats Mt. Climber stretch/wrist stretch Group: 2x (30/30) PVC Thrusters, hold at top Strength: 1) 6×2 Push Press @ 85% 2) 6×2 Bench Press @ 85% Warm-up with 2×3 for each 20min time...Read More

Warm-up: 2 Rounds :45/:15 Row, Legs Locked Sit-up Row, Arms Locked Supermans Conditioning: 10-9-8-7-6-5-4-3-2-1 Inverted Burpee 100ft Bear Crawl Notes:    Modification will be a Deck Squat partial wall climb. Ex: first round you will do 10 Deck Squat then 10 partial wall climbs, 9/9, 8/8 and so on.Read More

Warm-up: 2×5 Wall Squat 2×10 Squat 50ft Lunge + Stretch Banded hamstring stretch/wrist stretch Strength: 1) 6×2 Dead Lift, @ 85% 2) 6×2 Front Squat, @ 85% Warm-up with 2×3 for each. 20min time limit Notes:   Ideally you should be doing each set of 6 at 85%. Now if you have a big number...Read More

Warm-up: 10min Athletes Choice Team Workout: Teams of 2 complete the following 50 Curtis P’s, 25#-95# 100 Pull-ups, strict as long as possible 150 Weighted Step-ups w/slam ball 200 Hand Release Push-ups 3000m Row 50min time limit Notes:   Ideally you should be alternating every 5-15 repetitions. For the Row alternate every 250m-500m.   If...Read More

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC OHS Strength: 1) 5x 1 Hang Power Snatch + 1 OHS + 1 Snatch Balance*, this is a warm-up/primer for #2 2) 5×3 Squat Snatch @ 70%* 20min time limit Notes: You must show proficiency in the Hang Power Snatch and OHS before you can...Read More