Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**6 min AMRAP1 min choice of machine3 Up-Downs5 Single Arm Dumbbell Thrusters (each/lightweight)5 Box Step Ups (each side) **2. Strength Prep**Give athletes 10-12:00 minutes to build up to a Heavy Thrusters. The bar will be taken from the rig for this session. Athletes need to focus on getting a […]

Shovel and Pail

Teams of 25 rounds20 Alternating V-Ups (each)* Partner Hold Plank (elbows) *15 Synchro Burpee Box Jump Overs (24/20) * Target time: 12-14 minutes* Time cap: 22 minutes

Group Stretch

Take 15 minutes to stretch as a group – coach’s choice, but feel free to let the coach know what’s sore so that we can focus on those areas! Have you ever logged your food before?If you are looking to step up your performance or achieve any weight loss/gain goals, tracking your food is a […]


4 sets30 Wall Balls (20/14)20/15 Calorie Assault Bike10 Alternating Dumbbell Snatch (70/50)– Rest 3:00 between sets – * Target time: 2:45 – 3:30 minutes* Time cap: 4 minutes

Skills and Drills

Advance:5 sets (10:00)6-8 Kick up to Band +5 Sec. Hold 3 Kick up to Handstand + Forward Roll Intermediate:5 sets (10:00)3-5 Kick up to Band or Wall +5 Sec. Hold 3 Headstand + Forward Roll Beginner:5 sets (10:00)3-5 Box Walks3 Forward Rolls * This is skill work and the main focus is stability and finesse […]

Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**Hip Halo Warmup-into-5 min AMRAP5 Wall Balls (focus on breathing and arm cycling)30-sec bike (easy pace)8 Light Alternating Dumbbell Snatch (Practice Transition) **2. Workout Prep**2 sets5 Wall Balls 15 Sec. Bike (at workout pace)4 Alternating Dumbbell Snatch– rest 30 seconds between sets –– Focus on transitions –

Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**Banded 7’s-into-5 min AMRAP30-sec single unders3 Snatch Deadlifts3 Snatch High Pulls3 Muscle Snatch3 Power Snatch **2. Strength Prep**Give athletes 10-12 minutes to work up to a heavy set of 3 Snatch Deadlifts, followed by 2 Power Snatch. For this complex, we want the Snatch Deadlifts performed unbroken, and then […]