Hey guys bare with us while we transition to our new website and if you need to email use [email protected] if your email bounces back. Or just call me at 720-312-6987. – Coach Greg Warm-up/Mobility: 10min Coaches Choice Strength: 15min to work on the following complex 1 Squat Clean + 1 Hang Squat Clean + 3 Front Squats   Bar is not dropped during the complex    Work in the 75% range   Modify the complex as needed Conditioning: 8 Rounds (4min total working time) :20sec Row for Cals :10sec Rest Rest 2 min 8 Rounds (4min total working time) :20sec Max Rep Power Cleans, 65% range :10sec Rest Score will be combined Cals and repsRead more

Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Push Press, 5×5 @ 70%-75% Warm-up as needed 2a) Side Lateral Raise, 3×15 (light, think 2.5#-5# each arm) 2b) Front Raise, 3×15 Yes, both of these movements are isolation exercises. We are doing them for re/pre-hab reasons (not for body building). Conditioning: With a continuously running clock (11min total) complete the following for reps 1:00min Max Rep HSPU 5:00min Max Rep Kettle Bell Swings 1:00min Max Rep HSPU 3:00min Max Rep Kettle Bell Swings 1:00min Max Rep HSPU   if you have Kettle Bell Snatches down, please do them. If busy and low on Kettle Bells do Ball Slams    Options for HSPU’s   1) Strict HSPU 2) Kipping HSPU 3) Wall Climbs  4) Partial Wall ClimbsRead more

 Warm-up/Mobility: Coaches Choice, 10min Strength: Front Squat, 5×5 @ 70%-75% Conditioning: AMRAP 12min 100m Run (50m Down, 50m Back) 15 Box Jumps 100m Run (50m Down, 50m Back) 15 BurpeesRead more

8am: Boot Camp   9am: Olympic Lifting Olympic Lifting: 1) 15min to establish a 3RM Snatch 2) 15min to establish a 2RM Clean and Jerk 3) 15min to establish a 3RM Front Squat You do not need to do touch and go reps.  Age is just a number…….Not a limitation. Richard (72 years young), practicing SnatchesRead more

Warm-up/Mobility: Coaches Choice, 10min Strength: Bench Press 5×5 @ 70%-75% Conditioning: “Baseline: Inverted Double Down” 500m Row 40 Squats 30 Sit-ups 20 Hand Release Push-ups 10 Pull-ups Rest exactly 5min 10 Pull-ups 20 Hand Release Push-ups 30 Sit-ups 40 Squats 500m Row     There will be two scores for this workout:   1) Score for the first “Baseline”.   2) Score for the total time of the workout (including the rest).   If we have large classes, we will run staggered heats 5min apart, with the faster athletes going first.   With a 5min rest the effort should be 100% for the entire workout. See if you can beat your prior “Baseline” time.Read more