Warm-up: Indoor Run 2×5 Wall Squat 2×10 PVC Good Morning 2×10 PVC Pass Through 2×10 PVC OHS Strength: 1) 15min of Snatch technique work 2) 15min of Clean technique work Work with in your skill set and modify as needed. Do not go above 80% on any lifts, no misses Conditioning: 2K Row Last Done: 11.16.13 Skill (if time): Inversion Work Hand Stand Walk Hand Stand Hold Wall Climb Hold Head Stand Hold Choose one of the above, work within your skill set.Read more

BAF DAY 3 **Reminder, if you are bringing in a friend or family member please arrive early so they can fill out our waiver** Warm-up: Coaches Choice Workout Review Movement Practice Workout: Teams of 4-6 complete the following 1min Mt. Climbers (right + left=1) 2min KB SDLHP or Bar Bell SDLHP 3min Jumping Lunges or Lunges 4min Partner Russian Twists (right + left=1) 5min Step-ups(right+left=1) or Box Jumps 5min Rest 5min Step-ups(right+left=1) or Box Jumps 4min Partner Russian Twists(right + left =1) 3min Jumping Lunges or Lunges 2min KB SDLHP or Bar Bell SDLHP 1min Mt. Climbers (right + left =1) Score will be total reps complete for all members of the team. Notes:   If team of 4, two people will be allowed to work at a time. If team of 5, three people will be allowed to work at a time.  If team of 6, three people will be allowed...Read more

BAF DAY 2 **Reminder, if you are bringing in a friend or family member please arrive early so they can fill out our waiver** Warm-up: Coaches Choice Workout Review Movement Practice Workout: Teams of 2-3 complete the following As Many Rounds As Possible in 25min of: 3 Burpees 5 Ring Rows (Single Ring) 7 Ball Slams 9 Sit-ups Notes: Only one person will be working at a time. Move through the round as fast as you can, treat it as an all out sprint. As soon as the 9th sit-up is complete the 2nd exerciser may start their burpees.   Ball Slams: May be done with a Med Ball. However the ball will NOT be slammed to the ground rather brought overhead and touched to the ground.Read more

BAF (Bring A Friend) DAY 1 **Reminder, if you are bringing in a friend or family member please arrive early so they can fill out our waiver** Warm-up: Coaches Choice Workout Review Movement Practice Workout: Teams of 2-3 complete the following 3000m Row 500 Squats 250 Hand Release Push-ups     Notes:   The task associated with each movement must be complete before moving on the next (i.e. 3000m row first, then 500 Squats, etc.).   Only one rower will be allowed per team. Ideally the rowing should be broken into 300m increments of all out effort.   Once the team has reached the Squats, Only 2 people may be working at a time (one person on the team will always be resting. If team of 2, both people may simultaneously work). Same will apply for the Hand Release Push-ups.Read more

Tomorrow (Thursday) will be Day 1 of Bring a Friend Days. If a friend of family member is planing on coming in please have them arrive early so they can fill out our waiver. Warm-up: 200ft Walking Lunges 100ft Burpee Broad Jumps Mt. Climber Stretch Posterior Chain Floss Strength: 1) 7x 2-pos Squat Snatch (Floor/Mid-hang) Weight should be challenging but not overwhelming. Keep form flawless. You may move up in weight through the 7 sets. Warm-up with 3 sets first Modification: 2x High-Hang Power Snatch into OHS or 2x High-Hang Power Snatch 2) Dead Lift Warm-up 3×3 Conditioning: 5 Rounds 10 Dead Lifts, 185#(125#) 20 Jumping Step-ups or Step-ups (1=1) 10 Knees to Elbows or Hanging Knee RaiseRead more