27.8.15

Posted: August 27, 2015 in Uncategorized

warm up 

  • Childs pose 2 min 
  • Squat hold 2 min 
  • Banded lat stretch 1 min a side

Barbell warm up

  • Muscle clean x3
  • Clean x3 
  • Jerk

Strength

  • Clean dl+ clean + jerk 6-8 working sets

Conditioning

  • 15-12-9-12-15
  • Pwr clean 50/25 60/35
  • Push press 
  • See the lights 

Finish with 8-10 rds of 20 on 20 off intervals 

Posted: August 26, 2015 in Uncategorized

WARM UP 

  • roll out/stretch 10 min 

CONDITIONING

  •     Scaled 
  • 5 wall balls 
  • 3 push ups 
  • 1 deadlift 80/60
  • 25 amap 
  •     Advanced 
  • 5 wall balls
  • 3 hspu 
  • 1 Deadlift 140/80
  • 25 min AMAP

25.8.15

Posted: August 25, 2015 in Uncategorized

warm up 

  • Band pull aparts x30
  • Oh pull aparts x30 
  • Diagonal pull aparts x30 

Barbell prep

  • Muscle snatch x3
  • Power snatch x3
  • Ohs x3 

Strength 

  • Snatch deadlift + power snatch + ohs 6-8 working sets

Conditioning 

  • 17 kbs 
  • 12 push ups 
  • 8 Burpees 
  • 4 pwr snatches 60/+70/35
  • 200 m run or row 
  • 4 rds

Posted: August 24, 2015 in Uncategorized

WARM UP 

  • Slingshot hip circle 
  • 20 squats 
  • 20 jumping jacks 
  • 20 mountain climbers
  •      4 rounds 

STRENGTH

  • Pausing Back Squat 5×3

CONDITIONING 

  • 10 thrusters
  • 10 box jumps 
  •     Amap 10 min 
  • Scaled 40/20 
  • Advanced 60/40 box 30/24

Posted: August 21, 2015 in Uncategorized

WARM UP 

  • Ladders 8 min 

STRENGTH

  • EMOTM1/2  10 min
  • 3 push press 
  • 20 sec handstand hold 

CONDITIONING 

  • 10 KB snatch per arm 
  • 10 KB thruster
  • 10 V up 
  • Amap 15 min 

20.8.15

Posted: August 20, 2015 in Uncategorized

warm up 

  • Childs pose 2 min 
  • Squat hold 2 min 
  • Banded lat stretch 1 min a side

Barbell warm up

  • Muscle clean x3
  • Clean x3 
  • FS x3

Strength

  • Clean and jerk every minute and half for 7 sets 

Conditioning 

  • 30 double unders 
  • 10 push press 50/25 60/35
  • 8 kbs 
  • 4 FS
  • 5 rds 

Finish with 6-8 intervals 20 on 20 rest 

Posted: August 19, 2015 in Uncategorized

  
Happy birthday Christie were so blessed to have you part of our gym family. Your smile is contagious everyday and you makes our lives better for it everyday! We love you happy birthday 

WARM UP 

  • Hip cross
  • leg swings 
  • 30 deadlifts from tops of shoes. 

STRENGTH

  • Deadlift 5×3 

CONDITIONONG 

  • Run 400 meters
  • 20 walking lunges per leg
  • 15 pull-ups
  • 10 burpees
  •      7 rounds 

Advanced run and lunge w a sandbag & Burpee hurdle jumps

Posted: August 18, 2015 in Uncategorized

WARM UP 

  • 400m run 
  • Arm circles fed/back x 20
  • 50 jumping jacks 

STRENGTH 

  • Snatch x 2 EMOTM 10 min 

CONDITIONING 

  • 3 snatch 60/40
  • 6 ohs 60/40
  • 9 c2b pull ups 
  • 12 push ups
  •     5 rounds 

Posted: August 17, 2015 in Uncategorized

  
As you will see we are going through some remodeling over the next couple months. Stay tuned we will keep you updated. 

WARM UP 

  • Slingshot Hip circle warm up 
  • 20 squats 
  • 20 jumping jacks 
  •       2 rounds 

STRENGTH

  • Box Squat x 3 EMOTM 10 min

CONDITIONING

  •      Scaled 
  • 10-9-8-7……1
  • Front rack lunge per leg
  • 200m run
  •      RX
  • 10-9-8-7-6-5
  • Front Squat 80/50
  • Burpee Box jump 30/24

Posted: August 14, 2015 in Uncategorized

Warm up 

  • Jump rope 5 min every fail 3 hollow rocks 

STRENGTH 

  • PUSH PRESS X 2
  • JERK 
  •     EMOTM 10 min

CONDITIONING 

  • 5 pull ups 
  • 10 push up 
  • 15 BW squat 
  •    Amap 20 min