Warm-up/Mobility: 10min Coaches Choice Olympic Lifting Technique: All reps should be light and manageable, think 30%-50% range 1) 7x 2-position Power Snatch (hi-hang and mid-hang) 2) 7x 2-position Power Clean (hi-hang and mid-hang Warm-up as needed Skill: 15min of Turkish get-ups or TGU practice Start with PVC and work your way up (as needed). This will not be a scored event, work slow and safe.Read more

Warm-up/Mobility: 10min Coaches Choice Strength: 1) 5x 3 Snatches (full squat), 65%-75% 2) High Bar Back Squat 5×3 65%-75%, if you were here on 7.19.13 go up by 5#-10# Conditioning: Teams of 2 complete the following AMRAP 15min 20 Power Snatches, 25#-95# (10reps/10reps)* 30 Wall Balls, 10#-20# (15reps/15reps)* 50 Double Unders or Tuck Jump, (25reps/25rep)* *All reps must be completed before moving on to the next movement. Resting exerciser may do a plank hold for an extra challenge. If solo: AMRAP 15min 10/15/25   Notes:   Exerciser 1 will do 10reps of Power Snatch while Exerciser 2 is resting or doing planks. Then switch. Once all 20 reps are complete move on to Wall Balls 15reps and 15reps then Doubles 25/25. Repeat for 15min. When 20/30/50 is complete 1 round is counted.Read more

Warm-up/Mobility: 10min Coaches Choice Strength: 1) Shoulder Press 3×10 2) Pendlay Row 3×10   Notes:   Warm-up 1×10 for each movement. Weight should be in the 40%-60% range. Conditioning: AMRAP 15mn 10 Toes 2 Bar or Hanging Knee Raise 100ft Broad Jump 150m RunRead more

Warm-up/Mobility: 10min Coaches Choice Strength: 1) 5x 3 Cleans (full squat) + 1 Shoulder 2 Overhead (split jerk preferred) 2) Front Squat 5×3 @ 65%-75% if you were here on 7.9.13, increase by 5#-10# Conditioning: 1min Max Reps Squat 3min AMRAP       10 Burpees       10 KBS/BS/P2OH 2min Max Reps Squat 3min AMRAP       10 Burpees       10 KBS/BS/P2OH 1min Max Reps Squat     Notes:   KBS/BS/P2OH= Kettle Bell Swing or Ball Slam or Plate 2 Overhead Pick one of the 3 (choose one you haven’t done in a while).   There will not be any rest, you will be moving the whole 10min.   This will not be a scored effort. That doesn’t mean sand bag your workout (don’t cherry pick cause of the burpees either)  Read more

Warm-up/Mobility: 10min Coaches Choice Workout: 30 Power Cleans to Push-Press, 25#-115# 20 Burpees 400m Run 20 Power Cleans to Push-Press 20 Burpees 800m Run 10 Power Cleans to Push-Press 20 Burpees 1000m RunRead more