Warm-up: Coaches Choice Workout: 100 Squats 90sec Plank(elbows) 90 Push-ups 90sec Plank 80 Lunges (1=1) 90sec Plank 70 Sit-ups 90sec Plank 60 Burpees 90sec Plank 50 Deck Squats 90sec Plank Happy Saturday!!Read more

Warm-up: Coaches Coice, 5min time limit   Strength: 1a) Bench Press 5×3 @70% 1b) Dead Lift 5×3 @70%   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: AMRAP 10min 5 Over Head Squats, 115#(75#) 10 Pull-ups 15 Wall Balls Due to the equipment constraints and pull-up bar space needed, we will be running 2 heats for the workout (if necessary).  Read more

Warm-up: Ladder Drills!! Strength (mostly skill): Weight should be LIGHT! 1) 7×3 High Hang Power Snatch @ 40%-50% 2) 7×3 High Hang Power Clean @ 40%-50% Skill: 18min to work on Triple/Double Unders Hand Stand Holds L-Sits Ideally you should spend 2:00min per movement then move to the next (this will total 3 rounds)Read more

Warm-up/Mobility: Coaches Choice 5min time limit   Strength: 1) 4x 3 Snatch (full squat) @70% Warm-up with 3 sets of the first. Work within your skill set and keep the weight manageable and form spot-less 2) Back Squat 5×6@70% Warm-up as needed, 3 sets at most.   25min time limit for parts 1 and 2. Conditioning: 4 Rounds (2:00min time limit) 250m Row Max Rep Burpee Pull-ups 2:00min rest after each round Notes: 100% effort each round   When the 2:00min time limit is up after each round, do not do any more reps, REST.    If you use bands for pull-ups, just do max reps pull-ups (or you can alternate each round), it will take to much time to transition in and out of the bands for burpee pull-ups.    No excuses and pure dedication, Burpees and Toes 2 Bar w/cast!Read more

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Push-press 5×5 @70% Warm-up 3×3 first Conditioning: 3 Rounds 20 Over the Box Jumps, 24″/20″, 1=1 20 Toes 2 Bar or 30 Hanging Knee Raise Skill (if time): 5min-10min Double/Triple under practiceRead more