Strength: 6x(1-6) Pull-up Ladder How to do this (ideally): 1rep, 5sec rest, 2reps, 10sec rest, 3reps, 10sec rest, 4reps, 15sec rest, 5reps, 20sec rest, 6reps, 60sec-90sec rest before next round, 6 rounds total. Conditioning: 3 Rounds Row 500m 21 Burpees Run 400mRead more

Warm-up: 4x (:30/:30) PVC Push-Press, hold in lock-out during “rest” 4x (:30/:30) Mt. Climber, hold in plank during “rest” Strength: 1a) 5×3 Sumo Dead Lift, work up to a heavy 3rep 1b) 5×3 Push-Press, work up to a heavy 3rep Warm-up with 2×3 on each movement first, then do the A/B combo. Conditioning: 21-18-15-12-9-6-3 Sumo Dead Lift HIGH PULL, 75#(55#) Weighted Lunge, front rack position, 75#(55#), 1 Lunge = 1 repRead more

Warm-up: 2×5 PVC OH Lunge (right + left =1) 2×10 PVC Pass Through 2×10 PVC Trunk Twists 2×10 PVC Good Mornings Group: Snatch and Clean Drills Strength: 1) 5×3 Hi-Hang Power Snatch, light and fast 2) 5×3 Hi-Hang Power Clean + 1 Split Jerk(or Push-press), light and fast You will do the 1 Split Jerk (or push-press depending on your skill level) after you do the 3 Hi-Hangs. Warm-up 2×3 for each movement. Conditioning: 3 Rounds 400m Run 20 Pull-ups (C2B if you got them) 15 Ball SlamsRead more

NEW Schedule for Fall/Winter 2012/13: Check Schedule section of website for details: No more Noon class New 7 am on M,W,F New 7 pm on M,T,W   Warm-up: 2×5 Wall Squat 2×10 Deck Squats 2×10 Jump Squats Mt. Climber Stretch Wrist Stretch Group: Clean Drills Strength: 1) 5×3 1 Power Clean + 2 Front Squat, working up to a heavy complex 2) 5×1 Hang Squat Clean, working up to a heavy single No warm-up sets required, use the 5×3 as a primer for the hang squat cleans Conditioning: AMRAP 10min of: 5 Hang Squat Clean @ 80% of the established single from above 15 Box Jumps, 24″(20″), land stand step offRead more

Conditioning: Teams of 2 complete the following 1) Run 1000m-800m-600m-400m-200m 2) Row 1000m-750m-500m-250m-150m or Airdyne for calories 100-80-60-40-20 (Lakewood Only)   Notes:   With a continuously running clock, E1 will run 1000m then E2 will run 1000m (E1 is resting) and so on till all the running and rowing is complete.    If solo, 1:1 work/rest ratio.   Warm-up will be minimal, so plan accordingly.Read more