Warm Up:6 Min Run(800m)-Bike-Row2 Rounds: 10 Lateral Lunges 10 Squat Therapy Reps 10 Good Mornings5 Broad Jumps or Box JumpsStrength:Back Squat … say what, we just did this yesterday. Surprise, different reps, different loads. Squats are good for you! Can you squat heavy on tired legs. Back squats, back to back, keep the body guessing!...Read More
Warm Up:5 min Bike or RowTHEN5 Rounds10m High Knees 10m Butt Kicks 6 Jumping Squats 6 Leg Swings Each Leg50m run (increase acceleration each time)Workout:Run: 10x 100m Rest as needed between efforts.–Coaches Notes–Find yourself a partner with this, maybe someone to help push you to REALLY sprint these out. What makes friendships stronger than a...Read More
Warm Up:5 min Run (800m)-Bike-RowTHEN2 Runds: 2 Turkish get-up Right Arm2 Turkish get-up Left Arm5-7 Pull-ups (chest-to-bar, chin-over-bar, or ring rows) 5-7 Toes-to-Bar Or Knee Raises Or Sit-Ups 1x Burgener warm-upWorkout:Teams of 2: 200 Wall Balls 20/14 150 AbMat Sit-ups 70 Ring Rows-FOR EVERYONE 50 Strict Ring Dips INT/BEG-Other Progression or Bench Dips 40 Push...Read More
8am EnduranceRun 1 mileRest 3 Minutes Run 800×2 Rest 3 minutes betweenRun 1 mile Miles should be faster than 5k pace.. 800’s should be faster pace than first mileOR Partner endurance 20 Rounds Row 45 secondstransition time 15 secondsPartner rows 45 seconds** Idea is to race your partner for to see who gets most meters...Read More
Warm Up:3 min Run (600m)-Bike-Row THEN3 Rounds: 8 Leg Swings Each Leg 5 Empty Bar Deadlifts 5 Empty Bar Hang Power Cleans5 Empty Bar Front Squats5 Empty Bar Shoulder Press(Strict Press)Workout:Clean & Jerk 3-3-3-3-3-3 Rest as needed between sets. You will have plenty of options for this workout. Biggest thing is going to be if...Read More
Warm Up:4 min Run(800m)-Row-Bike THEN3 Rounds: 100m Run (increase speed each round) 15m High Knees 15m Butt Kicks 10 Walking LungesWorkout:Your Choice Of:4 Mile Time Trial 5k Time Trial 20 Minutes of Running/Walking–Coaches Notes–DO. NOT. SKIP. CARDIO. DAY. Some of you are reading this and without even finishing reading the whole post are already putting...Read More
Warm Up:2 Rounds:2 min Run (400m)-Bike-Row10 Single Leg RDLS7 Ring Rows 1 Empty Bar Burgener Warm-UpWorkout:3 Rounds15 Dumbbell Thrusters, 50/35 INT-35/25 BEG-25/1515 Chest-to-Bar Pull-ups Or Any Other Progression30/20 Row Calories Rest 1 Minute Between Rounds((Weight Vest Optional))–Coaches Notes–Question of the day, will you go unbroken? Okay this one too, should you go unbroken? You see...Read More
Warm Up:4 min Run(800m)-Bike-Row THEN3 Rounds: 200m Shuttle Sprint (2×100 m) 8 Jump Squats 8 Empty Bar Stiff-Legged Deadlifts8 Empty Bar Bent Over Rows 6 Death March Steps4 Broad JumpsStrength:Deadlift 15-12-9 Rest as needed between sets.Warm up to 1 working weight for the 3 sets. Each set should be done UNBROKEN, meaning no dropping from...Read More
