Warm-up: Indoor Run. If nice then outside! Mobility: Banded Chest Stretch Posterior Chain Floss Strength: 1) Bench Press, 3-3-3-3-3 then one set of 8+ 2) Dead Lifts, 3-3-3-3-3 then one set of 12+ 20-25min time limit Compare to 1.30.13 Notes:   Increase weight as you go up, work up to a heavy 3 rep. The 3+ will be done at 70%, aka drop set. The goal for Dead Lift being 12 or more, Bench Press 8 or more.     Conditioning: 15min to 20min, depending on time left. As many ladders as possible of Beginners: 1-6 Push-ups 1-6 Squats 1-6 Leg Raise Int/Adv: 1-6 Hand Stand Push-ups 1-6 Pistol Squats, R+L=1 1-6 Toes 2 Bar Notes:   Most of you should have a good idea of which workout you should choose. If you need guidance your coach will help you decide. You may substitute movements, example if you can do...Read more

Warm-up: 100ft Lunge w/stretch 100ft Lunge, fast 200ft Broad Jump, 6′(4′) Workout 1: 2K Row Last time done: 11.16.12 Workout 2: Teams of 2-3 3 Rounds of: 1:00min Max Reps Ball Slams :30sec Rest 1:00min Max Reps Box Jumps, any style, hips open at top :30sec Rest 1:00min Max Rep Burpee :30sec Rest Score will be total reps for ALL team membersRead more

Warm-up: Indoor Run Mobility: Mt. Climber Stretch Couch Stretch Wrist Stretch Strength: 1) Hang Squat Clean 2-2-2-2-2-2-2-2 2) Shoulder Press 3-3-3-3-3 then one set of 8+ Notes:   Increase weight as you go up, work up to a heavy 2 and 3 rep respectively. The 8+ will be done at 70%, aka drop set. Conditioning: AMRAP 8min 8 Shoulder 2 Overhead, 115#(75#) 8 Pull-ups, strict as long as possibleRead more

Warm-up: Coaches Choice Conditioning: 30 Hand Stand Push-ups 40 Pull-ups 50 Kettle Bell Swings, 24kg(16kg) 60 Sit-ups 70 Burpees Inversion Last Done: 7.11.12Read more

Warm-up: 200ft Broad Jumps, 6′(4′) 2×5 Wall Squat 2×10 Deck Sqaut Group: Snatch Drills Strength: 1) Power Snatch 3-3-3-3-3, go to a heavy 3 rep, all 3 reps must be unbroken 2) Back Squat 10-10-10-10+, 45%-60% If needed warm-up 3×3 on the power clean and 1×10 on front squat. 10+ on last set of front squat. Conditioning: AMRAP 7min 7 Power Snatches, 35#-95#, this should be a manageable weight 7 Stick Jumps, 24″(20″), 1=1Read more