Warm-up: 400m Run 2×5 Wall Squat 2×10 Jump Squat 2×10 Hand Release Push-up 2×10 Lunge (1=1) Strength: 1) Bench Press 5×3 @ 65%-75% 2) Weighted Jump Squat 3×10 (keep it light, this will essentially be your warm-up for HBBS) 3) High Bar Back Squat @ 65%-75% 4) Single Leg Dead Lift, 3×10 each leg (do all 10 with the right then 10 with the left). This will be done with a bar bell. Core (if time): 300sec PlankRead more

Warm-up/Mobility: Coaches Choice 10min Olympic Lifting Technique: All reps should be light and manageable, think 30%-50% range 1) 7x 3 Mid-hang Power Snatch 2) 7x 3 Mid-hang Power Clean Warm-up as needed Conditioning: 3 Rounds 2:00min Farmer Hold (like a farmer carry but in place) 2:00min Hand Stand Hold 2:00min L-sit Hold Work within your skill set. Hold for as long as you can at each station, rest as needed within the 2:00min.Read more

Warm-up: 1:00min Jumping Jacks 1:00min Power Jump 15 PVC Pass Through 15 PVC Trunk Twists 15 PVC Good Mornings 15 PVC OHS Strength: 2 Power Snatches + 3 OHS 5 total sets (do 3 warm-up sets first), working at 65%-75%   Notes:   You may go up in weight, but all sets/reps should be manageable.   For the Power Snatch work within your skill set (high-hang, mid-hang or ground).     Conditioning: Working in groups of 2-3 5 Rounds (45sec on / 15sec off) 45/15 Row 45/15 Burpee Box Jump 45/15 Sit-up Notes:   One person will start on the Row, one person on Burpee Box Jump and one person on Sit-ups. You will rotate stations after every :45sec of work (during the :15sec of rest), Row to BBJ to Sit to Row and so on.Read more

Warm-up/Mobility: 10min Coaches Choice Strength: Push Press 5×3, 65%-75% Warm-up: 3×3   Notes:   Warm-up first then work with in the % range. You may go up in weight, but all sets/reps should be manageable.     Conditioning: 5 Rounds “Cindy” 5 Pull-up 10 Push-up 15 Squats -Then (after the 5 Rounds of Cindy) 1000m Run (5 laps) -Then (after the 1000m run) 5 Rounds “Cindy” 5 Pull-up 10 Push-up 15 Squats     Notes:   30min time cap   If needed, share the pull-up stations!Read more

Warm-up: 200m Run 2×5 Wall Squat 2×10 Jump Squat 2×10 Squat Mobility: Mt. Climber Stretch, wrist stretch and ankle stretch Strength: 2 Power Cleans + 3 Front Squats 5 total sets (do 3 warm-up sets first), working at 65%-75%   Notes:   You may go up in weight, but all sets/reps should be manageable.   For the Power Cleans work within your skill set (high-hang, mid-hang or ground). Conditioning: Working in groups of 2 2:00min Max Effort Double Under or Tuck Jump 3:00min Max Effort Wall Balls -2:00min Rest- 3:00min Max Effort KB Swing or Ball Slam or Plate 2 OH(pick one you haven’t done in a while) 2:00min Max Effort Double Under or Tuck Jump   Notes:   This will not be a scored effort (so don’t sand bag it).   You will be sharing a station, one exerciser will do the wall balls first and one exerciser will...Read more