Warm-up: Indoor Run Mobility: Banded hamstring stretch Banded or pole chest stretch Strength: Dead Lift 5×3 @ 70% Warm-up as needed (3×3) Conditioning: “Lynne” 5 Rounds For Max Reps (meaning not for time) Bench Press, Body Weight (Men), 75% Body Weight (Women) Pull-ups Notes:   Body Weight and 75% BW is just a recommendation, ideally you should choose a weight you can get 10+ times each round.   This is not a timed workout, you will score it based on the total reps of bench press and total reps of pull-ups. So it will look something like this: 21/15, 18/11, 17/10, 16/10, 15/10 Total=87/56   Rest as needed between rounds and movements.   You must have a spotter each time you are on the bench.Read more

Warm-up: 100ft Lunge w/stretch 100ft Lunge fast 2×10 PVC Pass Through 2×10 PVC Good Mornings Group: Snatch Drills Workout: “13.1” AMRAP 17min 40 Burpees 30 Snatches, 75#(45#) 30 Burpees 30 Snatches, 135#(75#) 20 Burpees 30 Snatches, 165#(100#) 10 Burpees Max reps 210#(120#) 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. If you are not competing, you will not need to set-up the 6″ target.Read more

Warm-up: 2 Rounds 200m Run 10 Deck Squats 10 Hand Release Push-ups 10 Single Ring Row Mobility: Posterior Chain Floss Mt. Climber Stretch Olympic Wall Squat Wrist Stretch Group: Clean Drills Jerk Drills Strength (only): 1) 3 Cleans & 1 Jerk, 1×60%, 1×65%, 1×70%, 3x1x75% 2) Front Squat 4-4-4-4-4 @75% 3) Weighted Step-ups 4×10 4) Pendlay Rows 4×10 Part 1 in the Clean Series. HOMEWORK: WATCH THE VIDEO BEFORE YOU COME TO CLASS!!!!Read more

Warm-up: Indoor Run 200ft broad jumps, 6′(4′) Mobility: 1st Rib Smash Strength: Push-press 5-5-5-5-5 @ 75% Warm-up as needed Conditioning: Teams of 2 complete the following 50-40-30-20-10 E1: Box Jumps, high! competition standards E2: Row (calories)   Notes:   E1 50 Box Jumps, E2 Row for calories. Once E1 is done with the 50 Box Jumps, exercisers will switch. Then E2 does 50 Box Jumps (this is the same format as last Wednesdays workout)   Score will be time and total calories rowedRead more

Warm-up: :30 Jumping Jack :30 Mt Climber :30 Jump Squat :30 Jumping Lunge Mobility: Mt. Climber Stretch Couch Stretch Group: Snatch Drills Strength: 1) Snatch 3×60%, 3×65%, 3×70%, 3x3x75% 2) High Bar Back Squat, 6-6-6-6-6 @75% Conditioning: AMRAP 12min 10 Goblet Squats 15 Burpees 20 Sit-ups Part 2 of the Snatching series. HOMEWORK ASSIGNMENT: WATCH BEFORE YOU COME TO CLASS!Read more