Team warm-up: Teams of 2-3 1000m Run w/med ball Notes:   All exercisers will run 1000m, handing off 1 ball as needed Team Workout Teams of 2-3 complete the following 2min max reps Pull-ups 3min max reps Jumping Lunges, 1=1 4min max reps Russian Twists, w/med ball, 1=1, 2 ab-mats/2 med balls 5min Double Unders or Tuck Jumps 2min Rest 5min Double Unders or Tuck Jumps 4min max reps Russian Twists, w/med ball, 1=1,  2 ab-mats/2 med balls 3min max reps Jumping Lunges, 1=1 2min max reps Pull-ups   Notes:   Only 2 exercisors can be working at a time.   Everyone must do some of each exercise   Try to beat score from first effortRead more

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC OHS 2×10 PVC Drop Snatch Strength: 1) 5x (1 Hang Power Snatch + 1 Overhead Sqaut) 2) 6×1 Snatch@ 90% (full squat snatch all at 90%) or 2a) 6×3 Hang Power Snatch + Overhead Squat)   Notes: Proficiency must be demonstrated on 1) in order to do 2), the Olympic snatch. If you are new or still working on technique, you will be required to do 2a). Conditioning: “Tail Pipe” 3 Rounds E1: 250m Row E2: 2 KB Hold Last Done: 9.28.12 Notes:   E1 (exerciser 1) does a 250m row while E2 is holding 2 Kettle Bells in the front rack position. Once 250m is complete exercisers will switch and so on for 3 rounds.Read more

Foam Roll Warm-up: Ladder Drills Conditioning: 10 Rounds 200ft Farmer Carry 100ft Bear CrawlRead more

Warm-up: 3:00min Jump Rope, singles or doubles 2×10 Lunge PVC Overhead, 1=1 2×10 PCV Good Mornings Mobility: Banded Lat Stretch Banded Hamstring Stretch Strength: 1) 4×10 Sumo Dead Lift High Pull 2) 4×10 Bent Over Row Warm-up with 1×10 on each first Conditioning: “Helen” 3 Rounds 400m Run 21 Kettle Bell Swings 12 Pull-ups Last Done: 9.11.12Read more

Warm-up: 400m Run 2×10 Ring Row, single ring, 3 count 2×10 PVC Pass Through 2×10 Hand Release Push-up Strength: 1) 7×3 Hang Muscle Snatch 2) 7×3 Hang Muscle Clean Conditioning: 10-9-8-7-6-5-4-3-2-1 Power Clean, 135#(95#) :30 Sec Plank, elbow, locked out, or ringRead more