Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Push Press 3×10 @ 40%-50% Warm-up with 2×5 first 2) Single Arm Kettle Bell Row, 3×10 This will be done off of the benches, 10 each arm Conditioning: AMRAP 12min 5 Hand Stand Push-ups, Strict for as long as you can 30 Double Unders or Tuck Jumps or Jumping Jacks   Notes:   Modification for HSPU will be partial wall climb then Left and Right shoulder tap, then back down to the ground, that will equal one rep.Read more

Warm-up: 40 Mt. Climbers, 1=1 10 Wall Squats, 5 count at bottom 20 Squats Mobility: Mt. Climber Stretch and Couch Stretch Strength: 1) High Bar Back Squat 3×10 Warm-up with 2×5, if you were here on 7.30.13, increase by 10#-15# 2) Bulgarian Split Squat 3×10 No weight, back leg on a bench 10 each leg 3) Power Clean Warm-up 3×3 Conditioning: 5 Rounds :30sec Power Clean @ 40% :30sec Rest :30sec Burpee :30sec Rest     Notes:   As with all Olympic movements, work within your skill set. All reps should be fast and light, but perfect as well. If you revert to wrenching the bar off the ground your coach will have you take the bar from the hang position.Read more

Warm-up/Mobility: Coaches Choice, 10min Workout: Teams of 2-3 complete the following 2000m Row, broken into 250m per person 100 Weighted Step-ups, KB or SB in rack position, 1=1 100 Burpee Stick Jumps, 6″ use PVC and 2 Kettle Bells, 1=1 100 Plate 2 Over Head 2000m Row, broken into 250m per person Break the 100’s any way you want within your team 5’s to 10’s would work great.Read more

Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Bench Press 3×10 @ 40%-50% If you were here on 7.26.13, increase by 5#-15# 2a) Bench Dips 3×25 2b) Straight Bar Curl, 3×25 15#-45# Yep, curls! Do not go over 45#, 25reps will add up fast Conditioning: 3 Rounds 400m Run 35 Push-ups, clapping if you got themRead more

Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Dead Lift 3×10 40%-50% Warm-up with 2×5, if you were here on 7.26.13 increase by 10#-20# 2) Weighted Good Mornings, 3×15 Keep it light and perfect Conditioning: 4 Rounds (2:00min time limit per round) 250m Row Max Rep Box Jumps 2:00min RestRead more