Warm-up: Indoor Run 200ft Bear Crawl 100ft Burpee Broad Jumps Group Mobility: Banded Hamstring Stretch Banded Chest Stretch Workout: Teams of 3 complete the following task 6000m Row 300 Burpees Notes:   Only 2 athletes can be working at a time. Ideally rowing should be alternated every 250-500m. If rowing is completed first the “two athletes working at a time” rule will still apply.   If team of 2: 4000m Row and 200 Burpees   If solo: 2000m Row and 100 Burpees   Read more

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 Overhead Squat Mobility: Couch Stretch Mt. Climber Stretch Strength: 1) 5x (1 Hang Power Snatch + 1 Overhead Sqaut) 2) 6×1 Snatch@ 85% (full squat snatch all at 85%) 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: 5 Rounds 10 Toes 2 Bar (Mod=15 leg raises to bar) 10 Power Snatchs, 75#(55#) 10 Wall Balls, 20#(14#)Read more

Warm-up: Ladder Drills Group mobility: Barbell Calf Smash (It’s on the poster if you’re curious) Workout 1: TGU’s (Turkish get-ups) If you got them do as many as possible in 10min. If you don’t, we shall practice. Workout 2: 10min Plank Hold (any style: rings, locked out, elbows, or a mixture of all three) 1:00min KB Hold penalty (one KB, holding on to the handles) to be done every time you break your plank.Read more

Warm-up: 400m Run 2×10 Ring Row 2×10 Lunge, 1=1 Group Mobility: Couch stretch Posterior chain floss Strength: 1) 3×10 Weighted Lunge, increase weight as needed 2) 3×10 High Pull, increase weight as needed, this is NOT a sumo dead lift high pull. Warm-up with 1×10 on each movement first Skills: 15min to work on Pull-ups Ring Dips If you have these two movements down do as many 1-6 ladders as you can in the 15min time limit. 1 Pull/1 Dip, 2 Pull/2 Dip….and so on. You may use bands on the Ring Dips. Strict Pull-ups if you got them. This is not a race and will not be scored, focus on ROM and technique. If you need help on your pull-up (kipping) this will be the time to practice. Spend the time working on the kip and whatever variation of the Dip your skill set dictates.Read more

Warm-up: 2×5 Wall Squat 2×10 Drop Squat 2×10 Hand Release Push-ups, 3 count hold at top Mobility: Mt. Climber stretch/wrist stretch Strength: 1) 5x (1 Hang Power Clean + 1 Front Squat + 1 Shoulder 2 Overhead) 2) 6×1 Clean and Jerk @ 85% (full squat clean and split jerk all at 85%) or 2a) 6×3 Hang Power Clean + Shoulder 2 Overhead Notes:   Proficiency must be demonstrated on 1) in order to do 2), the Olympic standard clean and jerk. If you are new or still working on technique, you will be required to do 2a). Conditioning: 1000m Run 100 Push-ups (any style, chest to deck/full lockout) 10 Ground 2 Overhead, 155#/105#Read more