Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1) 6x 3 Snatch (Full Squat) @ 60%-70% Warm-up with 2-3 sets of the complex. Work within your skill set, an example would be: 3 high-hang power snatches Conditioning: 4 Rounds (3:00min time limit per round) 250m Row 14 Pull-ups, any style 7 Clean & Jerk, 115#(75#) 3:00min rest after each round   Notes:   Essentially you will be working for 3:00, then resting for 3:00 (while another exerciser is going).    If you finish the all 7 Clean and Jerks keep doing them till the 3:00 time limit is up.   Clean and Jerk can be any variation of the lift (power clean to push-press) just get it from the ground to your shoulders then overheadRead more

Warm-up: Coaches Choice Strength: 1) HBBS 5×3 @ 80% Warm-up with 2-3 sets of 3 reps 2) Power Snatch Warm-up, 3×3 Work within your skill set, build up to your working weight Conditioning: 3 Rounds 400m Run 7 Over the bar Burpees (1=1) 14 Power Snatches, 75#(55#) If weather turns, a 500m row will be substituted. Coach Christy, fighting for those last few reps.Read more

Warm-up/Mobility: Coaches Choice Strength: 1) 6x 3 Cleans (Full Squat) + 1 Jerk (Split) @ 60%-70% Warm-up with 2-3 sets of the complex. Work within your skill set, an example would be: 3 high-hang power cleans + 1 push-press Conditioning: 3 Rounds 50 Doubles or 50 Tuck Jumps or 150 Single Unders 5 Wall Climbs 30 Sit-upsRead more

Warm-up: Coaches Choice 10min time limit Workout: “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Lunges (1=1) 400m Run Last done: 2.2.13Read more

Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1a) Bench Press 3×10 @ 70% 1b) Dead Lift 3×10 @ 70% Notes:   Warm-up 2×5 for each movement first   Movements will be in a “super set”, meaning bench press right into dead lift. Hence the 1a and 1b.   Work in groups, Ideally you should be hitting a set every 90-120sec. Conditioning: 4 Rounds 25 Tuck Jumps 10 Toes 2 Bar or Hanging Knee Raise 10 Push-press, 115#(75#) Don, getting aggressive with the cleans!Read more