Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1a) 7×3 Shoulder Press 1b) 7×3 Speed Dead Lift (50% to 60% range)   Notes:   Warm-up 3×3 for each movement first   Movements will be in a “super set”, meaning shoulder press right into dead lift. Hence the 1a and 1b.   Work in groups, Ideally you should be hitting a set every 60-90sec. Conditioning: 4 Rounds 400m Run 50 Squats Last done:?? (if someone know please post to FB)Read more

Warm-up: 800m Run 5min shoulder/hamstring/wrist mobility Strength: 1) Power Clean + Push Jerk, 3×1@65%, 2×1@70%, 2×1@75%, 1×1@80% Warm-up as needed, work within your skill set. 2) Power Snatch warm-up 3×3 15min time limit for 1 and 2 Conditioning: 5 Rounds 25 Split Jumps (aka Jumping Lunge, 1=1) 5 Power Snatches, 115#(75#) 25 Hand Release Push-ups 25min time limitRead more

Warm-up: Indoor Run 2×10 Goblet Squat, 3 count hold at the bottom 5min hip/squat/wrist mobility Strength: Front Squat 5×2@75% Warm-up: 3×2 15min time limit Conditioning: 100 Double Unders or Tuck Jumps 25 Pull-ups 30 Sit-ups 75 Doubles or TJ 25 Pull-ups 30 Sit-ups 50 Doubles or TJ 25 Pull-ups 30 Sit-ups   Note:    Jumping Jacks can be subbed IF there is a physical ailment preventing you from doing Tuck Jumps.Read more

Warm-up: 8min HSPU or Wall Climb or Shoulder Tap modification practice Strength: 1) Power Snatch + Snatch(full squat), 3×1@65%, 2×1@70%, 2×1@75%, 1×1@80 Notes:   1 “Set” will equal the power snatch + snatch    Work within your skill set. Even if that means you are doing power snatches from the high-hang position. Stick with what you are comfortable with. 2) Turkish Get-up practice 3-5min, light Conditioning: 3 Rounds 5 Turkish Get-ups (5 Right/5 Left) 20 Toes 2 Bar or Hanging knee raise Choose a proper weight for the TGU’s. Work through them slowly and efficiently.Read more

Warm-up: 5min Tripple, Double or Single under Practice Mobility: Couch Stretch Wrist Stretch Strength: 1) High Bar Back Squat 5×2 @ 75% Warm-up: 3×2 2) Hang Power Clean warm-up 3×3, increasing to workout weight Conditioning: AMRAP 12min 7 Hang Power Cleans, 135#(95#) 14 Burpees 21 Over the Box Jumps, 20″ (touch at top)   Notes:   If you can clean more then 225#(155#) you may go up in weight for the workout. 20″ box is for both men and women.Read more