Warm-up: Ladder Drills Workout: 800m Run 15 Toes 2 Bar 20 True Push-ups 400m Run 20 Toes 2 Bar 25 True Push-ups 200m Run 25 Toes 2 Bar 30 True Push-ups   *modification for toes 2 Bar will be hanging knee raisesRead more

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Jump Squat 5×5 Keep it light and explosive, this will serve as your back squat warm-up as well 2) Back Squat 4×10 @ 40%-50% Conditioning: 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean @ 40% (or hang power clean, depending on your skill set) Box Jump, (land stand step off) 20min time cap (that’s 1 reps every 10.9 seconds, very manageable)Read more

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Shoulder Press 8×2 Heavy as you can, increasing in weight as you go. Use 2-3 of the 8 total sets as warm-ups 2) Power Snatch Warm-up 3×3 Start with muscle snatches then progress to hang snatches then power snatch from the ground. Conditioning: AMRAP 12min 6 Power Snatches, @ 50%-60% 9 Burpees 12 Chin-ups, palms facing inRead more

Warm-up: 10min Coaches Choice Workout: Teams of 2-3 people complete the following 1000m Run, w/med ball 100 Thrusters, 25#-75# 100 Box Jumps, 16″-30″ 100 Sumo DL High Pull, 25#-75# 1000m Run w/med ball   Notes:   Both (or all three) team members will be running at once, handing-off med ball between teammates as needed.  One bar and one box per team. Only one team member can be working at a time, ideally switching every 5-15reps.   All reps must be completed before moving on to next movement.Read more

Warm-up: 200m Run 2×5 Wall Squat 2×10 Hand Release Push-up or Clapping Push-up 2×10 Lunge in place 2×10 Ring Row Strength: 1a) Bench Press 3×10 1b) Pull-ups 3x Max Effort 1c) Dead Lift 3×10   This will be done as a triple set, Bench/Pull/Dead = 1 set   Warm-up for each movement first, 2-3 sets of 3-5 reps   Weight should be in the 55%-65% range for Bench and Dead Conditioning: Working in groups of 3-4 people 3 Rounds (:45sec on, 15sec off) 45/15 True Push-up 45/15 Row 45/15 Mt. Climber, (knee to chest, front foot does not touch ground) 45/15 Jumping Lunge or Lunge in place   One person will start at each station. Once the 45/15 interval is complete you will rotate to the next station (during the 15sec of rest). Push to Row to Mt. Climber to Lunge to Push.Read more