Warm-Up: 10 min. Coaches Choice Strength: Five sets of: Front Squat x 3 reps @ 80-85% (Slight increase from two weeks ago) Rest 20 seconds Pull-Ups x 10-15 (Chest-to-bar/regular/banded…do hardest variation, unbroken if possible) Rest 2-3 minutes before next set. Conditioning: 15-12- 9 Hang Squat Cleans (135#/95#) BurpeesRead more

8am: Boot Camp 9am: Strength & Olympic Lifting A. Take 20 minutes to build to a “heavy” Front Squat Let speed and mechanics dictate what “heavy” means for you today. B. Five sets of: Power Clean + Squat Clean Rest 2-3 minutesRead more

Warm-Up/Mobility: 10 minute-Coaches Choice Strength: 1) Bench Press, 3×5 @ 75%-80% 2) Dips (bench or ring) 3×10-25 Conditioning: AMRAP 12min 10 Power Cleans, 135#(95#) 10 Chin-ups 15 Box Jumps, 24″(20″)Read more

Warm-up/Mobility: Coaches Choice, 10min Strength: Dead Lift 3×5 @ 75%-80% Warm-up as needed   Conditioning: 5 Rounds :30sec Row for cals :30sec Rest :30sec Kettle Bell Swings or Kettle Bell Snatch :30sec Rest :30sec Shuttle Run, 10m down 10m back :30sec Rest Scoring will be total cals, swings and trips (1=1) on the shuttle run.Read more

Warm-up/Mobility: 10min Coaches Choice   Strength:   15min to work on the following complex 1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat   Bar is not dropped during the complex    Work in the 75% range   Modify the complex as needed   Conditioning: AMRAP 10min 100m Sprint (50m down, 50m back) 10 Power Snatch, 95#/65# 15 Lateral Jumps, over bar, 1=1Read more