General Prep: 2:00 Cardio Choice Body Flow Warm-Up20 seconds, Each Movement-Alternating Box Step-Ups-Alternating Arm Swings-Wrist Circles-Trunk Rotations-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive JumpsBarbell Warm-UpHigh Hang (Hip), Hang (Knee)2-3 Reps @ Each Position Snatch Pull Snatch High Pull Muscle Snatch Power Snatch Snatch Grip Push Jerk Then add loads to the barbell and build...Read More
Bodyheat and Mobility20/20 Line Hops (Medial + Lateral)10/10 Quadruped Thoracic Rotations:30 Puppy Dog Pose:20/:20 Samson Stretch General Prep1-2 Sets: For Quality:30 Jump Rope Practice10 Barbell Upright Rows10 Barbell Strict Press10 Deep Lunge Mountain ClimbersSpecific Prep (Barbell in the Rack)2 Sets: For Quality3 Jerk Dip Drives2 Push Jerks (1 sec Pause in the Catch)1 Split Jerk...Read More
General Prep:2 Sets: For Quality1:00 Row12 Alternating Box Step-Ups10/10 Single Kettlebell Staggered Stand RDL:15 Hollow Hold20 Glute BridgesSpecific Prep:10 Barbell Romanian Deadlift5 Box Jumps10 Deadlifts3 box jumps Then Build to Working Weights and HeightStrength Every 90 seconds x 10 Sets3 Deadlifts @ 60-70%+3-5 Box JumpsLevel 2:As prescribedLevel 1:5 Deadlifts @ 55-60% + 5 Squat Jumps...Read More
We are starting a new cycle after all those big PR’s last week. Mondays workout is below but here is and overview of the weekDeadlift + Box Jump (Tuesday): Absolute Strength and PlyometricsPush + Split Jerk EMOM (Wednesday): Building overhead power and transition speedFront Squat Wave (Thursday): Continued leg strength developmentHang Power Snatch (Friday): Light,...Read More
Warm up- Coaches choiceTeam of 2-Workout 1- 12 minutes armap10 Sandbag Cleans (150/100#)PARTNER 1- 100-ft Farmer Carry (2×70/50# DBs or KBs) 24 Toes-to-Bar split how you wantPARTNER 2 100 Ft farmer carry20 Burpees over your sandbag split how you wantWorkout 2-14 Minute AMRAP-ONE PARTNER COMPLETES ONE FULL ROUND-BOTH PARTNERS DO 12 SYNCHRO DB SNATCHES AT...Read More
REGULAR CLASSES TODAY AT 8 and 9- those are posted below. ****PLUS A MOCK WEIGHTLIFTING MEET IN THE WEIGHTLIFTING AREA AT 9Open to everyone!! This Saturday at 9am we will host a “mock meet” 3 attempts at Snatch, 3 attempts at Clean and Jerk to find your best “Total”In the spirit of finding new maxes...Read More
General Prep:2:00 Cardio Choice–2 Sets: For Quality10/10 Staggered Stance Single Kettlebell Deadlift:30 Dead-Bug:30 Bird Dog:15 Passive Bar Hang + :15 Active Bar Hang10 Ring RowsSpecific Prep:2 Sets:10 Barbell Romanian Deadlift (Empty Bar)8 Scapular Pull-Ups4-6 Jumping Pull-Ups with Controlled Eccentric (2-3 sec)10 Hollow Rocks + 10 Alternating V-Ups20 Glute bridges Then Add Loads to the Barbell,...Read More
Bodyheat and Mobility (4 min)2:00 Cardio Choice–:30 Down Dog to Up Dog Flow10/10 Quadruped Thoracic Rotations10/10 Quadruped Adductor Hip Rock10 Down Dog Toe Touch General Prep (2min)6 Inchworm Push-Ups10 Alternating Box Step-Ups6 Tall Muscle Clean6 Strict Press8 Behind the Neck Elbow Punch Throughs6 Front SquatsSpecific Prep (3-5min)2 Partial Wall Walks5 Thrusters (Empty Barbell)5 No Jump...Read More
General Prep (~8 minutes)2 Sets1:00 Run or Bike:15 Active Hang + :15 Passive Hang6/6 Single Arm Ring Rows10 Kettlebell Deadlifts8 kb swings15 push ups:30 Jump Rope PracticeSTRENGTH Build to starting weight for bench. Take 15 minutes to find 1 rep max bench pressUse the suggested build up from squats on Monday Stimulus: Muscular Endurance and...Read More
