Warm-up: Athletes Choice   **We will be reviewing the workout and range of motion standards at 9am sharp, workout will start at exactly 9:05am.**   ** Due to the sheer volume of this workout, time will be a factor. You will be responsible for coming in early, setting-up and being warmed-up ready to go at 9am** HERO WOD “Hamilton” 3 Rounds 1000m Row 50 Push-ups 1000m Run 50 Pull-ups   Notes:   This WOD will get spicy. You will need to dig deep for this one, it will not be easy, nor should it be.   Due to equipment constraints, 1/2 of the class (or 10 people) will start on the row. The other 1/2 will start on the run. If you start on the row you will do the 50 push-ups first, if you start on the run you will do the pull-ups first.   There may be a...Read more

Warm-up: Indoor run Movement review and practice Workout: DECK OF CARDS!! Movements: Box Jump Kettle Bell Swings Kettle Bell High Pull (sumo-DLHP) Jumping Step-ups, aka explosive step-ups (R+L=1) Joker= 30 Burpee Tuck-Jumps, 3min time limit. If kettle bell shortage, athlete will do barbell SDLHP and push-press w/45#(25#)   Notes:   Yes… I’m laughing like a madman while writing this. Happy Friday!Read more

Warm-up: 5:00min Jump rope test, singles or doubles, try to beat your last score. Last Done: 1.31.13 Group: Power Clean Drills Strength: 1) Power Clean 3-3-3-3-3 @70% 2) Push-press 5-5-5-5-5 @70% Warm-up as needed, all reps will be done at 70% Conditioning: 5 Rounds 5 Power Cleans, Heavy 15 Knees 2 Elbows 250m Row (1 min time limit) Depending on the size of class you may be starting the workout on the row.Read more

Warm-up: Indoor Run 2×10 Deck Squats 2×10 Hand Release Push-ups, 3 count hold at top Group: Snatch Drills Strength: 1) Snatch, 3×60%, 3×65%, 4×3@70% 2) High Bar Back Squat 6-6-6-6-6 @70% Conditioning: Teams of 2 complete the following 50-40-30-20-10 E1: Wall Ball E2: Active rest of in place Lunges If solo: 50 Wall Ball/50 Lunge (1=1)   Notes:   E1 will do 50 Wall Balls, E2 will do as many Lunges as possible in that time period. Once E1 is done with 50 Wall Balls, exercisers will switch and E2 will then do 50 Wall Balls while E1 Lunges, and so on.  Great video on Snatching by Glen Pendlay at California Strength. This is part 1 in a series of 3. I will post the next one Monday. Please watch before you come in for class.Read more

Warm-up: 200ft Burpee Broad Jumps 2×10 PVC Pass Through 2×10 PVC OHS 2×10 PVC Snatch Grip(behind the neck) Push-press Mobility: First rib smash Strength: 1) Power Snatch 3-3-3-3-3 @ 70% 2) 5 Snatch Grip(behind the neck) Push-press + 1 OHS, 5 sets at 70% Conditioning: 12-9-6-3 Power Snatch, 95#(65#) Burpee Chad, in the ever famous victory position.Read more