Warm-up: :30sec Jumping Jack :30sec Mt.Climber :30sec Skier 2×5 Wall Squat, 5 count 2×5 Goblet Squat, light, 5 count 2×10 Drop Squat Mt. Climber stretch/wrist stretch Strength: 1) 5×1  1 Hang Power Clean + 1 Front Squat + 1 Split Jerk*, light, focus on technique/speed 2) 6×2 Clean and Jerk* @ 80% 20min time limit Notes:   Proficiency must be demonstrated on the 5×1 warm-up before being allowed to do the full Clean and Jerk.    If proficiency in not shown athlete will do 5×3 of number 1. Conditioning: AMRAP 12min 15 Dead Lifts, 155#(105#) 15 Push-ups 15 Box Jumps, 24″/20″Read more

Warm-up: 10min Athletes Choice Conditioning: AMRAP 20min 400m Run 3 Rounds of 5 Pull-ups 10 Push-ups 15 Squats Notes:   We will be running snow or shine so show up prepared.   1 round equals the run AND the 3 rounds of 5/10/15.Read more

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC Over Head Squat 2×10 PVC OH Lunge Strength: 1) 6×2 Back Squat, @ 85% 2) 6×2 Over Head Squat, @ 85% Warm-up with 2×2 for each 20min time limit Notes:   Back Squat sets need to have a spotter.   Ideally you should be doing each set of 6 at 85%. Now if you have a big number you need to put up, use 2 of the 6 set as additional warm-ups, making it a total of 4×2 at 85%. If you fall into this category you will know it.  Conditioning: AMRAP 15min 8 Ring Dips (must be Rx’d, mod = 16 Box dips) 10 Box Jumps 12 Lunge w/ Barbell Overhead, PVC-95#Read more

Warm-up: Ladder Drills Conditioning: All :30 “rest” will be Hell Style 4x (:30/:30) Ball Slam/Hold in Rack 1:00min Rest 4x (:30/:30) Burpee/Hold in Plank 1:00min Rest 4x (:30/:30) Ring Row/Hold at Top 1:00min Rest 4x (:30/:30) Mt. Climber/Hold in Plank Core: As many ladders as possible in 10min 1a) (1-6) Ab-mat Sit-up 1b) (1-6) Russian TwistsRead more

Warm-up: 2:00 Jump Rope, mix singles and doubles 20 Hand Release Push-ups 20 Kips (this is done on pull-up bar) 20 Jump Squats Mt. Climber stretch/wrist stretch Group: 2x (30/30) PVC Thrusters, hold at top Strength: 1) 6×2 Push Press @ 85% 2) 6×2 Bench Press @ 85% Warm-up with 2×3 for each 20min time limit Notes:   Ideally you should be doing each set of 6 at 85%. Now if you have a big number you need to put up, use 2 of the 6 set as additional warm-ups, making it a total of 4×2 at 85%. If you fall into this category you will know it.   Conditioning: “Jackie” 1000m Row 50 Thrusters, 45#(25#) 30 Pull-ups Notes:   This is a one shot deal and should be treated as a sprint. Pull-ups will be any style. Thrusters should be light and fast. If you’re bar is empty do...Read more