Warm-up/Mobility: Coaches Choice, 10min Strength (Skill): Weight should be light for both movements 40%-50% range. Weight will be taken from the pocket, 2-3″ bend in the knees. 1) 7×3 High-Hang Muscle Snatch 2) 7×3 High-Hang Muscle Clean Conditioning: 1K Row Rest 6min 1K Row Work in teams of 2 if needeRead more

Warm-up/Mobility: Coaches Choice 10min time limit   Strength: 1) 3 Snatches (full squat) 1×65%, 1×70%, 1×75%, 1×80% In other words 3 Snatches at 65%, 3 at 70% and on…… Warm-up with 3 sets first. Work within your skill set and keep the weight manageable and form spot-less 2) HBBS 6×65%, 6×70%, 6×75%, 6×80% Warm-up as needed (3 sets at most).   25min time limit for parts 1 and 2.   Conditioning: 150 Burpees 20min time limit   Notes:   Yup 150, thats not a typo. Stay calm and don’t panic (and don’t cherry pick either). This will be more of a mental battle then anything else.   Break the 150 into manageable sets. If you do 10 a minute that will take you 15min, thats 1 rep every 6 seconds……that is DOABLE!   1 rep every 8 seconds will put you at 20min……very DOABLE as well.Read more

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Push-press 5×65%, 5×70%, 5×75%, 5×80% Warm-up 3×3 first 2) Sumo Dead Lift High Pull, 8min to work up to a medium/heavy 3rep Conditioning: 21-18-15-12-9-6-3 Sumo Dead Lift High Pull, 75#(55#) Push Jerk, 75#(55#)   Notes:   Based on skill set, Push Press may be substituted for Push Jerk Conditioning, Part 2 (If time and on your own): 1 Mile RunRead more

This will be week number 3 leading up to Max Week. Things will basically look the same (in regards to the movements), however the percentages will look like this: 65%, 70%, 75% and 80%. Just like last week Monday, Wednesday and Friday will be loaded with 2 strength training components. Please be on time and be ready to warm-up and get down to business. I would highly recommend showing up early so you can work on any extra mobility. Later this week we will post the schedule for Max Week so you can plan your week accordingly. If you are on a limited day membership we will be allowing you to attend as many classes during that week so you can establish maxes in most lifts. Also we will be posting the 4th of July week schedule soon. Keep an eye out. -Coach Orion Warm-up/Mobility: Coaches Choice 10min time limit  ...Read more

Warm-Up: Coaches Choice Conditioning: “Ball’n” 400m Run (both athletes, same time) 100 Wall Balls 400m Run 100 Slam Balls 400m Run 100 Partner Sit Up Tosses (12′) 400m Run *2 athletes per team **Only 1 athlete working at a time with the exception of the runs. Team will not start on the non-running movement until both athletes have completed the run. ***Partner Sit Up Tosses will be performed with 12 ft (2 mats) between the partners. Goal is to have the ball travel the entire distance in the air and can’t be dropped.Read more