Features
3 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Squat/Snatch/Press Warm Up
Complete this two time through in a circuit style 10 Barbell Back Squats w/ :02 Hold in bottom 10 Walk Toe Touch each leg 8 Barbell Shoulder press 10 Lateral Lunge each leg Each movement will help prime our body and increase the strength through the range of motion. If some movements are difficult please stay in control and do not force range of motion.
B
Back Squat
3 x 8 @ 70, 72.5, 75 %
C
Hang Snatch
3 x 3 @ 60, 62.5, 65 %
D
Snatch Pull
3 x 3 @ 85 %
E
DB Shoulder Press
3 x 10
F
DB Lateral Raise
3 x 12
Conditioning
A
Press/Snatch Warm Up
Complete this two time through in a circuit style 10 Glute Bridges 5 Empty Bar Overhead to squat 10 Spiderman PushUps 10 Cossack Squats each leg Each movement will help prime our body and increase the strength through the range of motion. If some movements are difficult please stay in control and do not force range of motion.
B
Split Stance Press
4 x 6 @ 60 %
C
Push Press
4 x 5 @ 75 %
D
Hang Snatch High Pull
3 x 3 @ 60 %
E
Bulgarian Split Squat
3 x 10
F
Single Leg RDL
3 x 10
Conditioning
A
Circuit Clean/Squat
Complete this two time through in a circuit style 10 Inchworms through full range 20 Butt Kicks (These can be completed in place or through range of motion) :30 Mountain Climbers 5 Barbell Clean with front rack stretch 10 Kang Squats w/ Empty barbell Each movement will help prime our body and increase the strength through the range of motion. If some movements are difficult please stay in control and do not force range of motion.
B
Tall Clean
3 x 3 @ 50 %
C
Hang Clean Pull+Hang Power Clean
4 x 1 @ 72.5 %
D
Back Squat
3 x 5 @ 70 %
Qualified for a Crossfit Semifinal Event
Verified Athlete"I cannot say enough about the preparedness I feel before I compete from the attention to detail. Going in, I know I'm putting out the best version of myself"
Junior Weightlifting & Crossfit Athlete
Verified Athlete"I've gotten so much better these past few months. Stronger and definitely more consistent. I see the vision"
When you join a team you’re getting more than programming, you’re joining an online community.