Warm-up: Coaches Choice Strength: 15min to establish a 1RM Bench Press **Spotter must be used for all reps** Conditioning: “Diane” 21-15-9 Dead Lift, 225#(155#) Hand Stand Push-ups Modifications for the HSPU will be demonstrated in classRead more

Warm-up: 2 Rounds 30 Mt. Climbers (1=1) 10 Burpees 10 Ring Row (single ring) Mobility: Mt. Climber Stretch Wrist Stretch Strength: 15min to establish a 1RM Clean (full squat) and Jerk (split) Conditioning: 21-15-9 Over Head Squat 95#(65#) Pull-upsRead more

Warm-up: Ladder Drills Strength: 15min to establish a 1RM Snatch (full squat) Work within your skill set. If you have not mastered the high-hang squat snatch, power snatch, etc, do not go into territory your are unfamiliar with. Skill work: With remaining class time practice 1) Turkish get-ups 2) Toes 2 Bar Hint: These movements might show up next weekRead more

Registration for our “330” Competition starts today. We are limiting the amount of participants. If you are planing on competing get your name on our list or email a coach as soon as you can. Reminder, registration fee is $45 Warm-up: Indoor Run Mobility: Posterior Chain Floss 1st Rib Smash Strength: 15min to establish a 1RM Push-press Conditioning: 3 Rounds :45sec/:15sec (Work/Rest and Transition) Push-up (clapping or hand release) Lunge w/plate overhead 45#(25#) Sit-ups 1min rest between rounds.Read more

Warm-up: 3:00 Double Under Practice or Single Under Mastery 2×20 Squat Strength: 20min to establish a 1RM HBBS Spotters must be used when the load gets heavy. Conditioning: “DT” 5 Rounds 12 Dead Lifts, 155#(105#) 9 Hang Power Cleans, 155#(105#) 6 Push Jerks, 155#(105#)Read more