Archives

Warm-up & Mobility: 15 Minutes Conditioning: For total rounds and reps – 3 rounds – 3 minutes of rest between each round. 9 TTB 6 Burpee-box jumps (24/20″) 3 Wall walks  

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 5@60%, 5@65%, 2×5@70% Conditioning: “Spice Girls” from CFNE 3 rounds at each movement before moving to the next [...]

Warm-up and Mobility: 15 minutes Strength: Deadlift 5×5 at 85% of 5RM – rest 2 minutes between each set Conditioning – 1 min each for 5 rounds SDHP with KB (24/16k) Double-unders [...]

Warm-up and Mobility: 15 Minutes Strength: Snatch complex – EMO2M increasing in weight for 5 rounds – 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat Conditioning: 5 RFT of – [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 5@60%, 5@65%, 5@70%, 5@75% Conditioning: For time – 21 Wall Balls (20/14lb) 9 Muscle-ups (or 15 C2B Pull-ups and 15 Ring dips) 15 Wall [...]

Next week we are completing our Squat cycle! Because we are maxing out some lifts next week, this week is a DELOAD week with a focus on form and lighter loads to allow your body to recover for [...]

Team Workout – in teams of 3 athletes: Row 1500- switching team members every 250m 120 Wall Balls (20/14#) 120 Kettlebell swings (24/16K) 120 Pullups * Switch team members as need to [...]

Warm up & Mobility: 15 minutes Strength: 15 minutes to work on the Hang Clean – drilling the positions at the top portion of the clean. Trying to correct early arm bends and muted hip opening [...]

Warm-up and Mobility: 15 minutes Strength: Front Squat 5@65%, 4@75%, 4@80%, 4@85% Conditioning – 7 RFT 0f – 10 Wall balls (20/14lb) 10 KB Swings (30/24k) Finisher: Ab-blaster® 2014™  

Warm-up and Mobility: 15 minutes Skill work: HSPU Conditioning – 5 RFT: 5 HSPU 10 TTB 20 Box jump Finisher: Test one of these skills from the Level Two test to see where you are at 500m Row [...]