29.7.14

Posted: July 29, 2014 in Uncategorized

Warm up
Quad roll x20
IT roll x20
Lat roll x20

Muscle snatch x3
Ohs x3
Snatch from below knee x3
3 sets

Strength
Hang snatch x2 (below knee) up to DM
Drop sets @70% of DM 3×2

Conditioning
10-9-8…..1
Box jump
Burpee
RKbs 70/53
Lunges (per leg)

Posted: July 28, 2014 in Uncategorized

Warm up
Inch worms x 20
Dead bug w roller x 20@
Horse stance x 20@
400m run
Strength
Back squat x 3 @ 75%
EMOTM 10
Conditioning
250 m row sprint
200 m sandbag sprint
Rest until next available station.
8 rounds

Posted: July 25, 2014 in Uncategorized

Warm up
Dynamic warm up

Conditioning
A) Deadlift x 5 100/65

Bar hops x 10

AMAP X 7 min

Rest 5 min

B) 10 Rounds for time of:

10 Wall Ball 20/14

10 KB High Pulls (70/53)

10 Burpees

10 Squats

24.7.14

Posted: July 24, 2014 in Uncategorized

Warmup
High knees
Butt kickers
Heel grabs
Toe touches
Lunges
X2

Strength
5 min to warm up complex
Clean + hang clean + push press
Emtom 10 min

Conditioning
21-15-9
Push press 50/30
Toe 2 bar
Box jumps

40 double unders after each set

Posted: July 23, 2014 in Uncategorized

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So I read a lot of articles everyday and follow a ton of blogs. Lately I have been reading and following some seal fit training. If you think cross fits tough follow some of this stuff. I was thinking about our weekly training and the why? Once a week I like to program something pretty tough. Why? I think it’s valuable to get out into those longer time domains. These prove to be both physically and mentally challenging. Today we will be doing what I like to call the beast. It’s not a specific workout more of a mindset. You know it’s going to be tough, but in the end will challenge you to push yourself which will lend itself to gains both physically and mentally. If you read this post and choose to not come because it’s “too hard” then that’s on you, and probably an indicator of whether your getting results in our program or not. So tomorrow I challenge you to come in and put in a solid effort whether your first or last just challenge yourself. BT

Warm up
Roll out/stretch 5 min
Set up for workout 10 min

“THE WEEKLY BEAST”
1 Mile Run
50 push ups
30 Clean and Jerks 60/35
200m oh plate carry 25/15
30 strict pull ups
200m oh plate Carry 25/15
50 Burpees
1 Mile Run
*45 min cap

22.7.14

Posted: July 22, 2014 in Uncategorized

Warm Up
Mountain climbers x20
Bent knee iron cross x20
Shoulder circles x20 bkwd/fwd

Strength
Power snatch + snatch
3 sets @ target weight
Optional drop sets @70% of target weight 2×1+1

Conditioning
200m run
10kbs 70/53
15 push ups
20 see the lights 20/10
25 bw squats

4rds

Posted: July 21, 2014 in Uncategorized

Warm up
Pigeon pose 2 min per side
Knee in corner 2 min
Hip cross 2 min
50 jumping jacks
10 sit ups
10 push ups
10 squats
3 rounds

Strength
Back squat x 5 @ 70%
EMOTM 6 min

Conditioning
Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat cleans, 5 reps, left arm
50-lb. dumbbell squat cleans, 5 reps, right arm
50 double-unders

Posted: July 18, 2014 in Uncategorized

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Warm up
Plyo hops x 5 min
Ram sled push x 10 min
10 v ups
10 side plank
10 leg lifts
5 rounds

Conditioning
A) 10-9-8-7-6-5-4-3-2-1
DB snatch per arm
Burpee Box jump

B) 50-40-30-20-10
Double under.
Sit ups

17.7.14

Posted: July 17, 2014 in Uncategorized

Warm up
High knees
But kickers
Toe touches
Heel grabs
Lunges
X 2

Strength
Power clean x 2 + FS up to DM

Conditioning
50 double unders

3 pwr cleans 50/25
6 burpees
9 push press ” “
12 front rack lunges (6 per leg)
4rds

400m run

Posted: July 16, 2014 in Uncategorized

Warm up
4 lunges + ladder x 10
4 shuffles + ladder lateral x 10@
4 push ups + ladder x 10

Strength
Deadlift x 3 @ 90%
EMOTM 5 min

HSPU x 6
EMOTM 5 min

Conditioning
5 pull ups
10 push ups
15 bw squats
20 min AMAP

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