Posted: August 3, 2015 in Uncategorized

WARM UP 

  • Slingshot hip circles
  • 10 squats 10 push ups 3 rounds 

STRENGTH

  • Box Squats x 3 EMOTM 10 min

CONDITIONING 

  • 20-15-10
  • 1 arm DB Clean Jerk (ea arm)
  • Burpees
  • Box Jump

Posted: July 31, 2015 in Uncategorized

   

  WARM UP 

  • Stretch something!!! 
  • Jump rope 5 min 
  •      Every fail 5 hollow rocks 

STRENGTH 

  • Push Press x 1
  • Rear Rack Push Press x 1
  • Rear Rack Jerk x 1
  •        EMOTM 10 min 

CONDITIONING 

  • 5 rounds for time of:
  • 25 kettlebell swings, 2 pood
  • 25 GHD sit-ups
  • 25 back extensions
  • 25 knees-to-elbows
  •       Finish with
  • 5 sled pushes 

Posted: July 31, 2015 in Uncategorized

WARM UP

STRENGTH

  • Push Press x 2

CONDITIONING 

Posted: July 31, 2015 in Uncategorized

WARM UP

STRENGTH
CONDITIONING 

30.7.15

Posted: July 30, 2015 in Uncategorized

Warm up 

  • Banded lat stretch 2 min per side
  • 2 min squat hold 

Barbell warm up

  • Muscle clean x3
  • Pwr clean x3
  • Jerk x3
  • 3 sets

Strength 

  • 2 pwr clean + jerk 5-7 sets

Conditioning 

  • 3 rds 
  • 15 wall balls 
  • 12 Burpees 
  • 9 pwr clean 60/35 + 80/45
  • 6 shoulder to over head

Posted: July 29, 2015 in Uncategorized

WARM UP 

  • Roll out/stretch 5 min 

STRENGTH 

  • Deficit Deadlift x 3 EMOTM 10 min 

CONDITIONING 

  • “Baseline test”
  • AMAP 2 min 
  • Air squat 
  •     Then 
  • Push up 
  •      Then
  • Pull up 
  •     Then 
  • KB swings
  •     Then 
  • Max effort mile. 
  •     *rest 1 min between each movement. Record your results we will check again. 

Warm up 

  • Band pull aparts front x20
  • Overhead band pull aparts x20
  • Diangonal pull aparts x20 
  • Frog stretch and pigeon as needed 

Snatch warm up

  • Muscle snatch x3 
  • Snatch x 3 
  • Ohs x3
  • 3 sets 

Strength 

  • Power snatch 5-7 sets x2 

Conditioning 

  • 7 man makers
  • 88 double unders
  • 27 oh squats
  • 27 box jumps 
  • 27 toe to bar
  • 27 push ups
  • 27 burpees 
  • 27 see the light
  • 7 man makers
  • 88 double unders 

 
Also he is 88 years old hence the double unders 

Posted: July 27, 2015 in Uncategorized

Today we have 2 workouts written scaled, advanced. If you choose to do advanced you must do workout as written. Scaled can be modified accordingly.  This week will be a trial run for this format moving forward. The goal is to challenge you guys depending on where your fitness strength/goals are at. 

WARM UP

  • Slingshot hip circles
  •    Then
  • 5 push up 
  • 10 squats
  •       4 rounds 

STRENGTH

  • Pause Squat x 3 EMOTM 10 min.        (hold for 2-3 sec in the bottom)

CONDITIONING

  •           “Scaled”
  • 30-20-10
  • Thruster 40/20
  • Jumping pull up 
  •      Rest 2 min
  • 30 burpees
  • 400m run 
  • 50 air squats 
  •            “Advanced”
  • 15-10-5
  • Thruster 65/40
  • Chest to bar pull up
  •     Rest 2 min
  • 30 burpees 
  • 20 cal row 
  • 10 alternating DB Snatch + ohs each arm 45/20 lb DB 

Posted: July 24, 2015 in Uncategorized

WARM UP 

  • Row 500m 
  • Run 400m 

STRENGTH 

  • JERK COMPLEX EMOTM 10 min 
  • Push Press
  • Push Jerk 
  • Jerk 

CONDITIONING 

“The mash up”

  • 50-40-30-20-10
  • Double under
  • Sit up 
  •   Then 
  • 30 clean and jerk 
  •    Then 
  • 3 rounds
  •    400 m run 
  •    21 KB swing 
  •    12 pull ups 

23.7.15

Posted: July 23, 2015 in Uncategorized

warm up 

  • High knees
  • Butt kickers 
  • Heel grabs 
  • Toe touches 
  • Knee hugs to lunges 

Barbell warm up 

  • Muscle cleans x3
  • Clean x 3 
  • Jerk x3
  • 3 sets 

Strength 

  • Clean + FS + jerk 6-8 sets working around 80% 

Conditioning 

  • 30 double unders
  • 20 push press 40/25 +50/30
  • 10 KB front squats 53/36 70/44
  • 5rds 

Finish with intervals 4-6 rds on rower or bike