8am: Boot Camp 9am: Olympic Lifting with Sergio Focus will be… [list type=”check”] Drop Snatch Pause Snatch [/list]Read more

Warm-Up: 5 minute Coaches Choice Strength: 15 minutes to work up to a heavy* 3 rep on Bench press. *If the weight feels easy, add more, if it feels heavy, stop. Conditioning: In teams of two, you and your partner will move through five stations for 2 rounds trying to score as many reps/points as possible in the following movements: 60 seconds of Wall Balls 60 seconds of Push-Ups 60 seconds of Box Jumps (30″/24″) 60 seconds of Sumo Dead Lift High Pull w/ kettlebell 60 seconds of Ab-Mat Sit-Ups One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds before moving to the next station.Read more

Warm-up/Mobility: 10 minute Coaches Choice Strength: Three sets of: Push-Press* x 5 reps @ 75-80% Rest 20 seconds Plank 60-90 seconds Rest 90 seconds *Warm-Up 2-3 sets of 3-5 reps before starting super-set Conditioning: Five rounds for time of: 10 Pull-Ups 10 Ball-Slams 30 Double-Unders (90 Single-Unders)Read more

Warm-Up: 10-minute Coaches Choice Strength: Take 15 minutes to work on Snatch technique (Power, Squat, Full, Hang, etc – Work within your ability level) Conditioning: Three rounds for time of: 10 – Hang Power Snatch (95#/65#) 20 – Box Jumps (24″/20″) 500m – Row (Run 400m if no rower available)Read more

Warm-Up: 10 min.Coaches Choice Strength: Four sets of: Weighted Lunges with Barbell x 20 (10 each leg) Rest 2 minutes between sets *Complete one warm-up set with the bar and then build-up on weight over the four sets Conditioning: Complete as many rounds and reps as possible in 15 minutes (AMRAP) of: 20 Sit-Ups 100 Meter Run 10 Ring Dips or Box dips 100 Meter RunRead more