8am- Bootcamp     9am- Olympic Weightlifting Weightlifting: 1) 12min to establish a 3RM Power Snatch Warm-up as needed, work within skill set 2) 12min to establish a 3RM Power Clean Warm-up as needed, work within skill set 3) 12min to establish a 3RM Push-press Warm-up as neededRead more

Warm-up/Mobility: Coaches Choice, 10min Strength: Weighted Push-ups, 5×5+ Weight will go on your back (have a friend help you). Shoot for a minimum of of 5 reps each set, if you hit 15 or more then you didn’t go heavy enough, increase for the next set. Conditioning: 5 Rounds 10 Bench Press, 45#-155# 10 Goblet Squats, heavy 250m Row, all out effort   Work in groups of 3-4 people. This will not be a timed workout, rest as needed between rounds, spotting will be mandatory for the bench press.Read more

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Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Weighted Lunge, 3×8 Warm-up as needed, slight increase from 8.29.13 2) Romanian Dead Lift, 3×10 Do a light warm-up set first to get a feel for the movement. It should mimic the same mechanics of a Good Morning, except you are holding the weight in your hands. Keep the weight manageable for the 3×10.   Conditioning: 5:00min Max Reps Kettle Bell Swings 5:00min Max Reps Double-Unders or Single-Unders   If you can do Kettle Bell Snatches, do them instead of swings.   Score is combined total reps of KB Swings and Jumps If shortage of Kettle Bells do the Jumps firstRead more

Warm-up/Mobility: Coaches Choice, 10min Olympic Lifting: Reminder: Wednesdays are dedicated to Olympic Lifting. This is a great opportunity to work on the lifts and get help on them if you need it. On the flip side of the coin, if you want nothing to do with the lifts this will be a perfect day to take a rest (we will not be offended if you don’t show). 1) 12min to work up to a heavy 3RM Hang (above the knee) Snatch, full squat Warm-up as needed, you should end up in the 75%-80% realm   2) 12min to work up to a 3RM Overhead Squat Warm-up as needed, weight should end up in the 75%-80% realm Work within your skill set. If you are still perfecting the hi hang stick with it (just do 3 reps from that position). If you are not ready to squat under the bar, stick...Read more