Warm-up: 2×5 Wall Squat, 5sec hold at bottom 2×5 Goblet Squat, 5sec hold at bottom, light weight 2×10 Frog Leaps Strength: 1) 5×3 Back Squat, work up to a heavy 3rep 2) 3×10 Bulgarian Split Squat, start light work up, Right Leg 10 reps then Left 10 reps Warm-up with 2×3 on Back Squat Warm-up...Read More

Strength: 6x(1-6) Pull-up Ladder How to do this (ideally): 1rep, 5sec rest, 2reps, 10sec rest, 3reps, 10sec rest, 4reps, 15sec rest, 5reps, 20sec rest, 6reps, 60sec-90sec rest before next round, 6 rounds total. Conditioning: 3 Rounds Row 500m 21 Burpees Run 400mRead More

Warm-up: 4x (:30/:30) PVC Push-Press, hold in lock-out during “rest” 4x (:30/:30) Mt. Climber, hold in plank during “rest” Strength: 1a) 5×3 Sumo Dead Lift, work up to a heavy 3rep 1b) 5×3 Push-Press, work up to a heavy 3rep Warm-up with 2×3 on each movement first, then do the A/B combo. Conditioning: 21-18-15-12-9-6-3 Sumo...Read More

Warm-up: 2×5 PVC OH Lunge (right + left =1) 2×10 PVC Pass Through 2×10 PVC Trunk Twists 2×10 PVC Good Mornings Group: Snatch and Clean Drills Strength: 1) 5×3 Hi-Hang Power Snatch, light and fast 2) 5×3 Hi-Hang Power Clean + 1 Split Jerk(or Push-press), light and fast You will do the 1 Split Jerk...Read More

NEW Schedule for Fall/Winter 2012/13: Check Schedule section of website for details: No more Noon class New 7 am on M,W,F New 7 pm on M,T,W   Warm-up: 2×5 Wall Squat 2×10 Deck Squats 2×10 Jump Squats Mt. Climber Stretch Wrist Stretch Group: Clean Drills Strength: 1) 5×3 1 Power Clean + 2 Front Squat,...Read More

Conditioning: Teams of 2 complete the following 1) Run 1000m-800m-600m-400m-200m 2) Row 1000m-750m-500m-250m-150m or Airdyne for calories 100-80-60-40-20 (Lakewood Only)   Notes:   With a continuously running clock, E1 will run 1000m then E2 will run 1000m (E1 is resting) and so on till all the running and rowing is complete.    If solo, 1:1 work/rest ratio.  ...Read More

Warm-up: 2×5 Wall Squat 2×10 Squat 2×10 Burpee Strength: 1) 5×3 Zercher Squat, go up from last week 2) 3×10 Jumping Good Mornings, go up from last week Conditioning: Kettle Bell Mountain: Kettle Bell Swing + Goblet Squat 5-10-15-20-15-10-5 Do 5 KB Swings then 5 Goblet squats, 10/10, 15/15 and so on. Cool Down (if...Read More

Warm-up: Ladder Drills Conditioning: 3 Rounds :45sec of work / :15sec rest and transition Wall Ball Wall Sit Sit-up Ring Plank Ball Slam Kettle Bell HoldRead More

Warm-up: 2×5 Wall Squats 2×10 BOO-urpees 2×10 Knee Tuck to Lunge W/Arm Raise and Lean Back(R+L=1) 2×10 H.R. Push-ups, 5 count hold at the top of each rep Strength: 1) 4×10 Weighted Lunge, RIGHT + LEFT = 1, slight increase in weight  from last week 2) 6×2 Bench Press, @ 85% this will be a slight...Read More

Warm-up: Muscle Snatch and Muscle Clean Drills Strength: 1) 7×3 Muscle Snatch, light/medium and fast 2) 7×3 Muscle Clean, light/medium and fast Rest about a min between sets Warm-up will be minimal. 1 set for snatch 1 set for clean Both movements will be from the hang position. 18min time limit Conditioning 1: 3 Rounds...Read More