Warm-up: Coaches Choice Workout: AMRAP 25min 400m Run 25 Kettle Bell Swings 200ft Broad JumpsRead more

Warm-up: :30sec Jumping Jacks :30sec Mt. Climbers :30sec Skiers :30sec Tuck Jumps Group: Choose your own adventure Foam Roll and Mobility (ex: posterior/anterior chain floss, mt. climber stretch, couch stretch, etc) Workout: “Baseline: Hat Trick” 3 Rounds 500m Row 40 Air Squats 30 Sit-ups 20 Hand Release Push-ups 10 Pull-ups, any style Rest 4min between rounds   Notes:   If you have not been through the “baseline” workout yet this will be a good measuring stick for your fitness and how you are progressing in our program (we will be doing the baseline/variations of it every 3 months or so).  We will be scoring the time for the first round and the total time for the workout (including the rest times).   Based on class size we may have to do 3min staggered starts.Read more

Warm-up: 400m Run Workout review Clean & Jerk review and practice Workout: “13.4” AMRAP 7min 3 Clean & Jerk 135#/95# 3 Toes 2 Bar 6 Clean & Jerk 6 Toes 2 Bar 9 Clean & Jerk 9 Toes 2 Bar Going up by 3 reps till the 7min is up This is obviously a short workout so with the remaining time we will have some grip busting fun with farmer carries. AMRAP 10min. E1: 100′ down/100′ back farmer cary E2: Rest E2: 100′ down/100′ back farmer cary E1: Rest If you are signed up for the open you need to familiarize yourself with the range of motion standards. Everyone who is submitting a score will be judged. If you are competing you may have to act as a judge as well, so if we ask please oblige. Watch the video, if you have any questions please ask your coach.Read more

Warm-up: 400m Run Group: 10 PVC Pass Through 10 PVC Snatch Grip Behind the neck push press 10 PVC Snatch Grip Behid the neck power jerk Power Snatch review/drills Strength: 1) Power Snatch 3×70%, 3×75%, 4x2x80% 2) Ground 2 Overhead Warm-up G2O can be a multitude of movements. Example: Power Clean & Push Press, Power Snatch, Squat Clean & Split Jerk, etc. Power Snatch will be the most efficient/quickest (thats why it is being done for strength) but choose what you are comfortable with and stick with that movement. Conditioning: 10-9-8-7-6-5-4-3-2-1 Ground 2 Overhead 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Do 10 G2O and 1 BBJ then 9/2, 8/3 and so on.Read more

Warm-up: 3:00min Double under practice or single under mastery 2×5 Wall Squat 2×10 Squat 2×10 Jump Squat Mobility: Mt. Climber Stretch Wrist Stretch Strength: 1) Front Squat 3×70%, 3×75%, 3x3x80% 2) Thruster Warm-up 3×3 Team Workout: Teams of 2 complete the following 3000m 150 Thrusters 150 Ball Slams If solo: 1500m Row/75 Thrusters/75 Ball Slams Notes:   Row: Ideally row should be broken into 200m-250m increments.   Thruster: Only one bar will be allowed, weight should be manageable (think somewhere between 25#-95#). Sets should be broken into 5-15 rep increments.    Ball Slam: One ball per team, 5-15 rep increments.Read more