Warm-up: Indoor Run Mobility: Foam Roll Team workouts Workout #1 5 Rounds :45/:15 E1: Wall Ball, 20#(14#) E2: Weighted Step-ups, 20″ w/slam ball or kettle bell Score will be total reps complete for the team of 2. 1=1 on step-ups Rest 5 minutes Workout #2 As many rounds as possible in 10min of E1: 10 25ft sprints, hands must touch floor on other side of 25′ mark. Down equals 1, back equals 1 and so on. E2: Hanging knee hold from pull-up bar One round will be scored every time the sprints are complete (just like Tuesdays workout). If solo 1:1 work to hold ratioRead more

Warm-up: 200ft of Lunges 1st 100ft w/stretches 2nd 100ft as fast as possible Strength: 1a) Dead Lift 10-10-10-10 @ 45%-65%, this should be light and viewed as a warm-up for conditioning. 1b) Ring Row 10-10-10-10 Conditioning: 3 Rounds 30 Pull-ups, any style 30 Dead Lifts, 155#(105#) 30 Box Jumps, 24″(20″)Read more

Warm-up: 400m Run Group: 10 PVC Pass Through 10 PVC Shoulder Press 10 PVC Push-Press 10 PVC Push-Jerk Strength: 1) Shoulder Press 5-5-5-5-5 2) Press-Press 3-3-3-3-3 3) Push-Jerk 1-1-1-1-1 Working up to a heavy 5,3 and 1. 20-25min time limit Conditioning: Teams of 2 complete the following AMRAP 15min E1:150m Run      15 Kettle Bell Swings E2: Plank Hold, locked out, elbows or rings Notes: E1 will complete 150m run and 15 KBS while E2 is holding a plank. When E1 is finished with task, exercisers will switch and so on till the 15min is up. 1 Round will count when 150m and 15 KBS are complete by either team member. If solo, 1:1 work to plank ratio.Read more

Warm-up: 2×5 Wall Squat 2×10 Jump Squat 2×10 Clapping Push-up (if you can’t, 10 regular) Strength: 1) Power Clean 3-3-3-3-3, go to a heavy 3 rep, all 3 reps must be unbroken 2) Front 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: “The Chief” Max rounds in 3min of: 3 Power Cleans, 135#(95#) 6 Push-ups 9 Squat 1 minute rest, repeat for a total of 5 cycles. Notes:    You will continue where you left off on rounds. So if you got to  X rounds + 5 push-ups you will start with the 6th push-up on the next 3 minutes.Read more

Warm-up: 10min Athletes Choice. Workout: “Loredo” 6 Rounds for time 24 Squats 24 Push-ups 24 Walking Lunges, 1=1 400m RunRead more