Warm-up: Ladder Drills Conditioning: 5 Rounds 400m Run Rest EXACTLY 3:00 between Rounds Core (If time): 300sec Ring PlankRead more

Warm-up: 400m Run 20 Hand Release Push-ups 2×10 PVC Pass Through Group: 2 x (:30/:30) Push Press/Hold Strength: 1) 5×3 Push Press @ 80% 2) 5×3 Bench Press @ 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.   Last week some of you established a new PR. I want you to use 90% of this number as a working weight. So if I did 200# on front squat I will use 180# as my working weight or working Max if you will (200 * .90 = 180). So for today’s workout I would do 5×3 at 145#...Read more

Warm-up: 2 Rounds 200m Run 150 Single Unders Group: Hamstring Band Stretch Pigeon Stretch Intervals Conditioning 1: 20 x (:30/:30) Row for Meters Pace: <1:45/500m men, <2:10/500m women 5 minute rest Conditioning 2: 4 x (:30/:30) Step-up 4 x (:30/:30) Box Jumps 4 x (:30/:30) Jumping Step-ups 4 x (:30/:30) Burpee Box JumpsRead more

Warm-up: 2×5 Wall Squat, 5 count hold at bottom 2×5 Goblet Squat, light, 5 count hold at bottom, this can be done with a KB, slam ball, or med ball 100ft Walking Lunge w/arm raise Group: 2x (:30/:30) Squat, “rest” will be in a bottom hold position Stretch: Mt. Climber and wrist Strength: 1) 5×3 Dead Lift @80% 2) 5×3 Front Squat @80% Warm-up with 2×3 for each. 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.     Last week some of you established a new PR. I want you to use 90% of this number as a working weight. So if I...Read more

Warm-up: 2 Rounds 200m Run 10 Deck Squats 10 Hand Release Push-ups 10 Split Jumps (aka Jumping Lunges), Right + Left =1 10min Time Limit Strength: 1) 15min to establish a 1RM Front Squat 2) 15min to establish a 1RM Bench Press 3) 15min to establish a 1RM Dead Lift   Notes:   15miin time limit will be strictly enforced.   Use the rep sequence 3-3-2-2-1-1-1…. and so on till time is up or you are content with your effort.   Front Squat: Elbows and Heals!   Bench Press: You must have a spotter at all times. If I catch you working without one, have a nice day.   Dead Lift: Chest high/straight back. If you are rounding I’m going to pull you down to a weight you can handle.     Newbies: Use the rep sequence 4×10 for each movement increasing as you go up. 10+ on the last...Read more