Warm-up: 400m Run 20 Hand Release Push-ups, 5 count hold at top 20 Squats, 5 count hold at bottom Group: 2x (:30/:30) PVC Shoulder Press/hold Strength: 1a) 5×3 Shoulder Press, @ 80% 1b) 5x Max Effort Ring Push-up 2×3 Warm-up on shoulder press 20min time limit Notes:   If you can do more then 15 legit push-ups in a row then do the Ring push-ups. If not just do push-up from the ground.    Conditioning: AMRAP 12min 10 Push Press, 75#(55#) 15 Jump Squats, 75#(55#) 250m Row (1:00min time limit)   Notes:   You will use the same bar for the Push Press and Jump Squat. Row should be done in less then a minute, if you don’t reach 250m by the 1:00min mark please start the next round.Read more

Warm-up: 2:00min Jump Rope, singles or doubles 2×10 PVC Pass through 2×10 PVC OH Lunge, total 2×10 PVC Good Mornings Strength: 1) 7×3 Hang Muscle Snatch, light and fast focus on technique 2) 7×3 Hang Muscle Clean, light and fast focus on technique 20min time limit Conditioning: 3 Rounds :45/:15 Ball Slam Dead Hang Burpee Wall Sit Stick Jump, 6″ Great video, notice where the bar makes contact with the body at mid-thigh and hip.Read more

Warm-up: 2×5 Wall Squat, 5 count 2×5 Goblet Squat, light, 5 count 2×10 Drop Squat Mt. Climber stretch/wrist stretch Strength: 1) 5x 1 Hang Power Clean + 1 Front Squat + 1 Split Jerk, light, focus on technique/speed 2) 5×3 Clean and Jerk @ 70% Conditioning: 3 Rounds 12 Power Cleans, 135#(95#) 21 Wall Balls, 20#(14#) 400m RunRead more

Warm-up: 400m Run 2 Rounds 10 Ring Rows, 5 count hold at top 10 Hand Release Push-ups, 5 count hold at top 10 Leg Raises 10 Deck Squats Conditioning: “Barbara” 5 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest EXACTLY 3 minutes between rounds 60 min time limit. If you are not half way done by 30 min you will modify the workout to 4 possibly 3 rounds.Read more

Warm-up: 2×5 Wall Squat 2×10 PVC Pass Through 2×10 PVC Over Head Squat Strength: 1) 5×3 Back Squat @ 80% 2) 5×3 Over Head Squat @ 80% 2×3 Warm-up for each movement 20min time limit Notes:   Ideally you should be doing each set of 5 at 80%. Now if you have a big number you need to put up, use 2 of the 5 set as additional warm-ups, making it a total of 3×3 at 80%. If you fall into this category you will know it.   Conditioning: Barbell Complex (last done 10.19.12) 12min to complete as many rounds and reps as possible of 6x Dead Lift 6x Bent Over Row 6x Hang Power Clean 6x Front Squat 6x Push-Press 6x Back Squat Weight: 25#-95#Read more