*Reminder: NEW CLASS SCHEDULE STARTS TODAY! The templet that we will be implementing for strength training over the next 3 weeks (leading up to Max Week) will start today. 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. -Coach Orion Warm-up/Mobility: Coaches Choice 5min time limit   Strength: 1) 4x 3 Cleans (full squat) + 1 Jerk (split) @70% Warm-up with 3 sets of the complex first. Work within your skill set and keep the weight manageable and form spot-less 2) Front Squat 5×4@70% Minimal warm-up will be required due to the cleans, 1 to 2 sets at most.   25min time limit for parts 1 and 2. Conditioning: AMRAP 12min 150m Run 15 Ball Slams or Kettle Bell...Read more

Warm-up: Coaches Choice Team Workout: AMRAP 20min 10 Wall Balls 10 Burpees Doubles/Singels/Jumping Jacks Teams of 2 will complete the workout as such:   Exerciser 1 will complete the couplet of 10 Wall Balls and 10 Burpees while Exerciser 2 will be performing their choice of Double Unders, Single Unders or Jumping Jacks (active rest).The two exercisers will switch and E2 will then do 10 Wall Balls and 10 Burpees while E1 is “activly resting” with selected jump rope variant……EACH TIME THE COUPLET IS COMPLETE, IT DOESN”T MATTER WHO DOES IT, COUNT A ROUND.   If solo complete 10/10 then do 2:00min of jump rope variant.Read more

Warm-up/Mobility: Coaches Choice Workout: 6 Rounds 200m Run 10 Chin-ups (palms facing in) 20 Jumping Lunges, 1=1 Core: 1a) 3×1:00min ELLBOW plank 1b) 3×20 Supermans 1:00min rest between setsRead more

Warm-up: 200m Run 100ft High Knees 100ft Butt Kickers 100ft Toy Soldiers 100ft Lateral Side Steps 100ft Karaoke Strength: Push-press 4×10 @ 50%-60% Warm-up with 1×10 first Conditioning: 10x50m Sprint Rest will be the walk back to the starting line Start slow and follow the progression Rounds 1-3: Warm-up, 70%-80% effort Rounds 4-7: Working sets, 85%-100% effort Rounds 8-10: Cool down, 50%-60% effort If the weather turns 10x100m Row 1:00min rest after each effort or one person resting one person working.Read more

Warm-up/Mobility: Coaches Choice Strength: 1) Front Squat 4×10 @ 50%-60% Warm-up 1×10 first 2) Hang Power Snatch warm-up, 3×3 Conditioning: 3 Rounds 25 Hang Power Snatch, 65#(45#), this should be light! 25 Over the Box Jumps, 24″(20″)Read more