Warm-up: Coaches Choice, 10min time limit Strength: 1a) Bench Press 5×3 @75% 1b) Dead Lift 5×3 @75%   Notes:   Warm-up with 2-3 sets of 2-3 reps. Work in groups for weight will be scarce and spotters a must on the bench press. Movements will be in a “super set”, meaning bench press right into dead lift. Hence the 1a and 1b.   Ideally you should be hitting a set every 90-120sec.     Conditioning: 21-15-9 Push-press, 95#(65#) Chin-up (Palms facing in) Box Jump, 24″(20″) Depending on class size this may be done in heats or one group doing the conditioning first.Read more

Warm-up (Row Drills): Working in teams of 2 AMRAP 15min 20 Pulls, Arms Locked 20 Sit-ups 20 Pulls, Legs Locked 20 Hanging Knee Raises This is not a race, take your time with the movements.  Strength (Skill): Weight should be light for both movements 40%-50% range. Weight can be taken from the ground or mid-hang position. 1) 7×4 Split Snatch (2L/2R) 2) 7×4 Split Clean (2L/2R) Conditioning: 4x500m Row 3min Rest between efforts Work in teams of 2 if needed  Read more

Warm-up/Mobility: Coaches Choice 5min time limit   Strength: 1) 4x 3 Snatch (full squat) @75% Warm-up with 3 sets first. Work within your skill set and keep the weight manageable and form spot-less 2) Back Squat 5×6@75% Warm-up as needed (3 sets at most).   25min time limit for parts 1 and 2.     Conditioning: Working in teams of 2 AMRAP 15min E1: 10 Pull-up, any style       10 Kettle Bell Swings E2: Triple Under, Double Under, Single Under or Reverse Single Under (rope goes backward) If solo: reduce to 10min AMRAP then 5min jumping rope   Notes:   A round will be counted every time 10/10 is complete, then switch.  Read more

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Push-press 5×5 @75% Warm-up 3×3 first 2) HSPU/Wall Climb practice Conditioning: “JT” 21-15-9 Handstand Push-ups Ring Dips Push-ups Last done: 1.2.13   Notes:   Wall Climb shoulder tap modification for HSPU, chest must touch the deck every rep.   2 Mat limit for HSPU   x2 for Bench dip modification. Please give the right of way to athletes who are doing ring dips Rx’d.Read more

This will be week number 2 leading up to Max Week. Things will basically look the same (in regards to strength training) with a slight increase in percentage (75% across the board). 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. Also, it is looking like this week is going to be a scorcher. The key to combating the heat is staying hydrated. Drink plenty of water throughout the day and during training (a gallon+ is usually a good start or completely clear urine). Finally…..Weather permitting (and goose excrement permitting) we will be doing a Park WOD this Saturday. You can join us after for Yoga in the park as well. -Coach Orion Warm-up/Mobility:...Read more