Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Bench Press, 4×8 @ 60%-65% Warm-up with 2×4 first 2a) Pull-overs 3×10, 2b) Straight Bar Curl, 3×25 15#-45#, this is not for body building purposes, but for re/pre-hab Conditioning: 3 Rounds 3:00min Max Calorie Row, 80%-90% intensity (or Airdyne or Ski Erg) 3:00min Rest Goal is to meet or beat each effortRead more

Warm-up: 2 Rounds 45/15 Jumping Jacks Mt. Climber Power Jumps Skiers Mobility: Lax Ball Piriformis/Glute Smash Banded Hamstring Stretch (done lying flat on back) Strength: Dead Lift, 4×8 @ 60%-65% Warm-up with 2×4 first Conditioning: 3 Rounds 50 Double Unders or Tuck Jumps 20 Weighted Over Head Lunges, PVC-75#, 1=1 25 Burpees  Read more

Warm-up/Mobility: Coaches Choice 10min Olympic Lifting: 1) 12min to work up to a heavy 3rep touch and go Power Snatch Warm-up as needed, you should end up in the 75%-80% realm   2) 12min to work up to a heavy 3rep touch and go Power Clean 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 or mid hang stick with it (just do 3 reps from that position). If you are not ready to start the bar from the ground, stick with the hang positions. Skill/Core: 3 Rounds, 45/15 Kip, L-Sit, Box or Parallette’s, legs out or legs tucked Deck Squat 1:00min Rest  Read more

Warm-up: 200m Run 20 Push-ups, slow and controlled 5 Wall Climbs or partial wall climbs Mobility: Lax Ball Chest Smash Lax Ball Lat Smash Strength: 1) Shoulder Press, 4×8 @ 60%-65% Warm-up 2×4 first. Remember, shoulder press adds up quick, choose your weight wisely! 2a) Front Raise, 3×10, 10#,5# or 2.5# 2b) Side Lateral Raise, 3×10, 10#,5# or 2.5# Yes, both of these movements are isolation exercises. We are doing them for re/pre-hab reasons (not for body building). Conditioning: AMRAP 12min 5 HSPU 10 True Push-ups 15 Bench Dips   Modification for HSPU will be partial wall climb to a left + right shoulder tap, then back to the ground for one rep. Yes, bench dips for all.Read more

Warm-up: 200m Run 100ft Broad Jumps, start small then increase distance 10 Wall Squats, 5 count hold at bottom 20 Squats, slow and controlled Mobility: Couch/Mt.Climber/Wrist Strength: 1) Front Squat, 4×8 @ 60%-65% Warm-up with 2×4 first 2) Weighted Step-ups, 3×10, R+L=1 No weight for the first set, use slam ball held in rack position for remaining 2 sets Conditioning: 4 Rounds 15 Goblet Squats 10 In-place Broad Jumps 1:00min Plank, elbowsRead more