http://www.youtube.com/watch?v=miLNBSC6QSE&feature=youtu.be A.  Speed/Agility- 8 Sets w/1 Min Rest  10 x Lateral Jumps @ 24inch/20inch  10M <-> Shuttle Sprint x 3  B.  STRENGTH (Day 2/Week 2) Clean & Jerk – 4 x 3 Power Cleans from Low Blocks – 3 x 3 Power Jerk – 3 x 3 Dumbbell Power Cleans – 3 x 5 Weighted...Read More

Fitness  A1.  Back Squat – 3 x 8  A2.  Pull-overs – 1 x 20  B.  AFAP  10-9-8-7-6-5-4-3-2-1  Russian Swings  Burpees  Wallballs x 2  Performance  A1.  Back Squats – work up to a 4 rep squat  A2.  Pull-overs – 1 x 20  B.  AFAP  10-9-8-7-6-5-4-3-2-1  Deadlift @ 225lb/135lb  Burpees  Wallballs x 2 @ 20lb/10lb  Sport  A....Read More

5:30 INTERMEDIATE KB CLASS A. 10 ROUNDS DOUBLE KB COMPLEX 2 CLEANS, 1 PRESS, 3 FRONT SQUATS This workout should be done with a partner in a You Go/I Go format.  Rest periods between rounds should be 30-60 sec. if done without partner.   B.  3 LADDERS AFAP PUSH UP LADDER FROM 1-5 WITH 6 DOUBLE...Read More