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February 16, 2014


February 16, 2014

Lets get into some good skill work and conditioning for the next few weeks. Our Warm ups will be a little longer and we will keep the same warm up for an entire week.

Warm Up: 2x Hip Mobility Drill, 2min Double Under Practice, 

3rds: 5 Wall Squat, 5 Goblet Squat, 10 KB Swing

Dynamic Warm up Lanes: High knees, butt kickers, carioca, side shuffle

2min mini band squats or regular banded squats for beginners

PVC: dislocate, good morning, jump squats (once thru 15 reps each)


Barbell Warm Up: 2x 5 reps each

clean pull, power clean, front squat, push press, jerk



12 Burpees

6 Power Cleans (155/105)

12 Front Squat

6 Jerk

400m Run

*Beginners sub Hang power cleans for power cleans