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Warm Up  400m run or row  3 – handstand push ups or best modification  6- pvc oh squats  9 – medball squat clean  Workout  7 rounds  5 – pull ups (strict)  10- push ups  15 – air squats  200 m run  Continue reading Super Saturday 

Workout  30 Clean and Jerks for time  Post workout  50 reps strict press -55/35 (25 in front of neck / 25 behind neck ) Continue reading Friday 4-24-15

Warm up 800 m run 25 lunges per leg 50 wall balls 75 double unders Workout (for time ) 1 mile run 100 push ups  (hand release) 200 biceps taps 300 double unders Cash Out Handstand Walk Practice/ Shoulder Tap Handstand Holds Pick your poison 🙂 Continue reading Thursday 4-23-15

General Warm up 400 m run 20 leg swings (each way) 20 pvc pass through (each way) 20 push ups  20 sit ups  5 slow and controlled pull ups  Deep squat hold  Workout (partner)  3 rounds for time  Alternating deadlift -50 reps  Alternating burpees -50 reps  Alternating sit ups – 50 reps  Alternating lunges – … Continue reading Wednesday 4-22-15

Warm Up  50 box step ups  Shoulder warm up  Workout -15 min amrap  5 strict press  10 push press  15 burpees  Post workout  3 x 20 seconds L-R-C Hip/ glute bridge  Continue reading Tuesday 4-21-15 

Warm Up  Leg Swings  Samson stretch  Inch worms  Pre workout lift  2×20 @50% back squat -rest 2 min  2×20 @50% front squat -rest 2 min  Workout  12- 40 yard sprints  Post workout  Core activation  (Coaches choice )  Continue reading Monday 4-20-15

Warm Up 2 Rounds 25 Double Unders 25 Air Squats 25 Push Ups Workout Ladder 10-9-8-7-6-5-4-3-2-1 Broad Jumps Med Ball Cleans (20/14) Grass Hoppers (each side) Side Plank With Hip Dip (each side)   For Side Plank-10 second hold then 10 hip dips with feet stacked. Hip Touches ground and then back to starting position. … Continue reading Super Saturday Workout 4-18-15

Warm up  3x 200 m run  30 second plank (weighted) Max Push Ups (hand release)  Workout  5 rounds for time  3 -Burpee Box Jumps  6- lateral lunge with medball (30/20/14) 9-  butterfly sit ups 12- double unders (under 30 seconds )  If you cannot complete double unders in 30 seconds you must run a 200m … Continue reading Friday workout 4-17-15

Team Warm Up 10 Minutes Wall Ball Volleyball Workout Run 400 50- Burpees 40-  Wall Ball Thrusters (30/20/14) 30- Barbell Bent Over Row (95/65/45) 20- Handstand Hold (seconds) 10-  Dips Run 400 between each exercise Continue reading Thursday 4-16 Workout

Warm up  Ladders 6 exercises 3x each  100 double unders  20 SLD (straight leg deadlift) –bar only  If you cannot perform double unders you must attempt 25 attempts before moving to singles.  Workout  20 minute EMOM (every minute on minute) 5 – Hang power snatch (even) (light)  7 – Hand release push ups (odd) Post … Continue reading Wednesday 4-15 workout