Row Drills: 1a) 3x200m Row, arms locked 1b) 3x200m Row, legs locked Rest 60sec-90sec per round This is NOT a timed event. It is a drill and should be treated as such. Focus is on proper technique not speed. 20min time limit Conditioning 1: 8min Turkish Get-ups If you got them, do as many as...Read More

Warm-up: 400m Run 20 Hand Release Push-ups, 5 count hold at top 20 Squats, 5 count hold at bottom Group: 2x (:30/:30) PVC Shoulder Press/hold Strength: 1a) 5×3 Shoulder Press, @ 80% 1b) 5x Max Effort Ring Push-up 2×3 Warm-up on shoulder press 20min time limit Notes:   If you can do more then 15...Read More

Warm-up: 2:00min Jump Rope, singles or doubles 2×10 PVC Pass through 2×10 PVC OH Lunge, total 2×10 PVC Good Mornings Strength: 1) 7×3 Hang Muscle Snatch, light and fast focus on technique 2) 7×3 Hang Muscle Clean, light and fast focus on technique 20min time limit Conditioning: 3 Rounds :45/:15 Ball Slam Dead Hang Burpee...Read More

Warm-up: 2×5 Wall Squat, 5 count 2×5 Goblet Squat, light, 5 count 2×10 Drop Squat Mt. Climber stretch/wrist stretch Strength: 1) 5x 1 Hang Power Clean + 1 Front Squat + 1 Split Jerk, light, focus on technique/speed 2) 5×3 Clean and Jerk @ 70% Conditioning: 3 Rounds 12 Power Cleans, 135#(95#) 21 Wall Balls,...Read More

Warm-up: 400m Run 2 Rounds 10 Ring Rows, 5 count hold at top 10 Hand Release Push-ups, 5 count hold at top 10 Leg Raises 10 Deck Squats Conditioning: “Barbara” 5 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest EXACTLY 3 minutes between rounds 60 min time limit. If you are not half...Read More

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC Over Head Squat Strength: 1) 5×3 Back Squat @ 80% 2) 5×3 Over Head Squat @ 80% 2×3 Warm-up for each movement 20min time limit Notes:   Ideally you should be doing each set of 5 at 80%. Now if you have a big number...Read More

Warm-up: Ladder Drills Conditioning: 5 Rounds 400m Run Rest EXACTLY 3:00 between Rounds Core (If time): 300sec Ring PlankRead More

Warm-up: 400m Run 20 Hand Release Push-ups 2×10 PVC Pass Through Group: 2 x (:30/:30) Push Press/Hold Strength: 1) 5×3 Push Press @ 80% 2) 5×3 Bench Press @ 80% 2×3 Warm-up for each movement 20min time limit Notes:   Ideally you should be doing each set of 5 at 80%. Now if you have...Read More

Warm-up: 2 Rounds 200m Run 150 Single Unders Group: Hamstring Band Stretch Pigeon Stretch Intervals Conditioning 1: 20 x (:30/:30) Row for Meters Pace: <1:45/500m men, <2:10/500m women 5 minute rest Conditioning 2: 4 x (:30/:30) Step-up 4 x (:30/:30) Box Jumps 4 x (:30/:30) Jumping Step-ups 4 x (:30/:30) Burpee Box JumpsRead More

Warm-up: 2×5 Wall Squat, 5 count hold at bottom 2×5 Goblet Squat, light, 5 count hold at bottom, this can be done with a KB, slam ball, or med ball 100ft Walking Lunge w/arm raise Group: 2x (:30/:30) Squat, “rest” will be in a bottom hold position Stretch: Mt. Climber and wrist Strength: 1) 5×3...Read More