Warm-up/Mobility: 15min Coaches Choice Workout: Working in groups of 2-3 people 10 Rounds 3 Back Squats @ 70% 150m Row (all out effort!!)   Notes:   You will be working in groups but everyone in said group will be doing 10 complete rounds.This will not be a timed effort, rest as needed and work within your means. All three reps of the back squat should be perfect, no missed reps, no tacos (use spotters if fatigue settles in).   Warm-up as a group (3×3). Then start the 10 rounds    Row is an all out effort.    Men < 1:40/500m Women < 1:50/500mRead more

Warm-up/Mobility: 10min Coaches Choice Strength: Dead Lift 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: 12-9-6-3 Ground 2 Overhead, @70% of your 1RM C&J or Snatch Box Jump, 30″(24″)Read more

T-Shirt and Tank pre-order starts today!   Warm-up/Mobility: 10min Coaches Choice Strength: 1) Power Snatch 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.   For the Power Snatch, work within your skill set (high-hang, mid-hang or ground). Conditioning: Ladder DrillsRead more

Warm-up/Mobility: 10min Coaches Choice Strength: Bench 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: Working in groups of 2-3 5 Rounds :30sec Row :30sec Rest :30sec Kettle Bell Swing or Ball Slam or Plate 2 Overhead or mixture of the 3 :30sec Rest :30sec Hand Release Push-up or Clapping Push-up or mix :30sec Rest   Notes:   One person will start on the Row, one person on Kettle Bell Swings and one person on Push-ups. You will rotate stations after every :30sec of work (during the :30sec of rest), Row to KBS to Push-up to Row and so on.Read more

Warm-up/Mobility: 10min Coaches Choice Strength: 1) Overhead Squat 5×3, 65%-75% 2) Front Squat 5×3, 65%-75% Warm-up: 3×3 20min time limit   Notes:   Warm-up first then work within the % range. You may go up in weight, but all sets/reps should be manageable.   Don’t bite off more then you can chew on OHS! Conditioning: 10-9-8-7-6-5-4-3-2-1 Weighted Lunge, 25#-95#, bar in the front rack position, R+L=1 Pull-up, strict if you got ’em  Read more