Warm-up: Indoor Run 2×10 Lunge, (in place, 1=1) 2×10 PVC Good Mornings Group: Power Clean Drills Strength: 1) Power Clean 3×70%, 3×75%, 4x2x80% 2) Dead Lift Warm-up 3×3 Conditioning: 5 Rounds 10 Dead Lifts, 185#(125#) 10 Toes 2 Bar Modification for toes 2 bar will be a lying down leg raise 2 barRead more

Warm-up: Coaches Choice Workout: AMRAP 20min 10 Burpees 15 Kettle Bell Swings 20 Jump SquatsRead more

Warm-up: 200ft Broad Jumps 2×10 Clapping Push-ups Mobility: Banded or bar or ball chest stretch Strength: 1a) Bench Press 5x3x70% 1b) Ring Row (single ring) 5×10 (5 count hold at top) Conditioning: 15-12-9 Sumo Dead Lift High Pull Ring Dip (x2 for box dip: 30-24-18) Pull-up, strict Shoulder Press Weight for SDLHP and Shoulder Press will be the same, choose a manageable weight between 25#-95#Read more

Warm-up: Indoor Run :30 Burpees :30 Jump Squats :30 Rest :30 Jump Squats :30 Burpees Workout review Wall Ball practice Workout: “13.3” As many reps as possible in 12min of: 150 Wall Balls, 20#(14#) 90 Double Unders 30 Muscle-ups Modifications (if you are not competing in the open): Tuck-jumps for Doubles Pull-ups for Muscle-ups 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: 2×5 PVC Pass Through 2×5 PVC OHS Squat Snatch Drills Strength (only): 1) Snatch 2×60%, 2×65%, 3x2x70% Warm-up:3×2 Modifications: Hang Squat Snatch or Hang Power Snatch 2) Back Squat 5x4x70% Warm-up: 3×3 3) One Arm Kettle Bell Row 3×15, each arm (this will be done off of a bench) 4) In place Weighted Lunge 3×10, each legRead more