Warm-up: 4×30/30 Mt. Climber/Plank 1min rest 4×30/30 PVC Push-press/Hold Strength: 1) Power Jerk 5x2x60% Warm-up: 3×2 2) Push-press 3x3x70% Warm-up: 3×3 Conditioning: 30/30 Intervals (All movements will be done hell style) 4×30/30 Push-up/Plank hold 1min rest 4×30/30 Ball Slam/hold in front rack 1min rest 4×30/30 Kettle Bell Swing/hold in front rack 1min rest 4×30/30 Sit-up/leg hold 6″ above groundRead more

Warm-up: 2×5 Wall Squat 2×10 Squat, 3 count hold at bottom Mt. Climber Stretch Wrist Stretch Strength: 1) 2 Cleans & 1 Jerk, 1×60%, 1×65%, 3x1x70% (Thats a squat clean and split jerk) Modifications for Squat Clean: Hang Squat Clean or Hang Power Clean Modifications for Split Jerk: Push-press or Shoulder Press 2) Front Squat 5x3x70% This week will be a recovery week, so it should feel fairly easy (as far as strength training goes), next week we will start loading again. Conditioning: 3 Rounds 400m Run 21 Goblet Squats, slam ball or KB 12 Chin-ups (thats palms facing in, full extension at the bottom still applies)Read more

Warm-up: Coaches Choice Workout: 5 Rounds 2:00min Row 50 Squats 30 Sit-upsRead more

Warm-up: Indoor Run 2×10 Hand Release Push-ups, 3 count hold at the top Strength: Bench Press 5×3 @ 70% Warm-up: 3×3 15min time limit Conditioning: 1 Mile Run Rest 8:00 1 Mile RunRead more

Warm-up: 400m Run 100ft Lunge w/stretch 100ft Lunge Fast Group: Movement Review Shoulder 2 Overhead warm-up, 3×3 Dead Lift warm-up, 3×3 Workout: “13.2” As many rounds and reps as possible in 10min of: 5 Shoulder 2 Overhead, 115#(75#) 10 Dead Lifts, 115#(75#) 15 Box Jumps, 24″(20″) If you are signed 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