2.7.15

Posted: July 2, 2015 in Uncategorized

warm up
high knees 
buttkickers
toe touches 
heel grabs 
knee hugs to lunges

barbell warm up 
clean x3
push press x3
jerk x3
3 sets

strength 
pwr clean + push press + jerk to DM 
dropsets pwr clean + 2 pp @75% of DM 5-8 sets

conditioning 
3 Hspu 
5 cleans 60/35 +70/45
9 wall balls 
7 rds

finish with 6 rds of hard intervals on airdyne or rower. 30 max effort 30 sec rest is 1 rd 

Posted: July 1, 2015 in Uncategorized

Today will be Tony’s last day at the gym. We were extremely blessed to have him as part of our gym family. His consistency and intensity during workouts was always great to see. Tony you will be missed brother best of luck on you job promotion and move to the east coast! We hope you will come back and visit whenever you can 

WARM UP 

  • Hip cross x 20 
  • Runners stretch 2 min each side
  •    *get that forearm to your instep 
  •      And get your upper body as deep as  
  •      You can into the stretch. 

STRENGTH 

  • Deficit Deadlifts 2in riser 8×2
  •     *use caution when pulling from 
  •       deficit. Make sure your flexible
  •       Enough to get into a tight set up 
  •       do not pull from an unsafe position

CONDITIONING 

  • 400m run
  • 100 double Unders 
  • 25 Burpee box jumps 
  • 50 KB high pulls 
  • 50 Knees to Elbow
  • 50 V Ups/GHD sit ups
  • 25 power cleans 60/40
  • 100 double Unders
  • 400m run 

29.6.15

Posted: June 30, 2015 in Uncategorized

warm up 
30 arm circles fwd/bkwd
20 mountain climbers 
frog stretch and squat stretch as needed

snatch warm up 
muscle snatch x3 
snatch x3 
ohs x3 
3 sets 

strength 
power snatch + ohs + snatch to DM 
drop sets @75% of DM power snatch + ohs 5 -8 sets 

conditioning 
7 min 
12 push ups 
8 pull ups 
4 power snatches 50/30 +60/35
2min rest
7 min 
12 see the lights
8 lunges 4 per leg 
4 ohs 

Posted: June 29, 2015 in Uncategorized

WARM UP 

  • Hip circle warm up 
  • 20 squats 20 lunges 100 jumping jacks 

STRENGTH

  • BOX SQUATS 8×3

CONDITIONING

  • 3 rounds, at 100% effort:
  • Run 200m
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 front squats 60/35
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lb 
  • Rest 2 minutes between rounds.

Posted: June 26, 2015 in Uncategorized

WARM UP 

  • Candlestick levers x 5
  • Air squat x 10
  • Jumping jacks x 50
  •     4 rounds 

STRENGTH

  • EMOTM 10 min PRESS COMPLEX 
  • Strict press
  • Push press
  • Jerk 
  • (Try to increase weight every two rounds)

CONDITIONING 

  • Max pull ups 1 min
  • Max push press 1 min 60/35
  • Max push ups 1 min
  • Max hang snatch 1 min 60/35
  • Max box jump overs 1 min
  • Rest 1 min 
  •    3 rounds 
  • Finish w 6x 40 yd prowler push 

25.6.15

Posted: June 25, 2015 in Uncategorized

Warm up
high knees 
buttkickers 
toe touches 
heel grabs 
knee hugs to lunges 

barbell warm up 
muscle clean x3
fs x3 
jerk x3 
3 sets 

strength 
clean high pull + clean + jerk put to DM 
dropsets clean and jerk 5-7 sets @75% of DM 

conditioning 
24-18-12-6 
Wall ball 
KBS 
See the light 
200 m run 

Posted: June 24, 2015 in Uncategorized

WARM UP

  • Roll out 5 min
  • Hip cross x 20 each 

STRENGTH

  • Block deadlift 8×2 use bands/chain if you can 

CONDITIONING 

  • 20 double Unders 
  • 1 clean 70/40 +80/50
  • 3 hang clean 70/40
  • 5 shoulder to OH 70/40
  • 7 ring dip 
  • AMAP 20 min 

23.6.15

Posted: June 23, 2015 in Uncategorized

warm up
10 min double under practice
or max double under attempts whatever amount made do half in 
squats 
push ups 
sit ups
alternate between movements 

snatch warm up
muscle snatch x3
snatch x3 
ohs x3 
3 sets 

strength 
snatch high pull + hang snatch to DM 
dropsets @75% of DM for snatch 5-7 sets 

conditioning 
50 double unders

50 pull ups 
40 box jump overs 
30 t2b 
20 Burpees 
10 snatches 60/35 +70/40

200 m run 

Posted: June 22, 2015 in Uncategorized

WARM UP 

  • Slingshot hip circle warm up 
  • 10 BW squat, 10 lunge, 100 jumping jacks 

STRENGTH

  • BOX SQUAT 8×2 @ 80% add chains if u can 
  • 2×3 squat @ 80%

CONDITIONING 

  • Wall ball x 15
  • Box jump x 10
  • Pull up x 5
  •     AMAP 15 min 
  • (At the top of every minute 5 burpees. 

Posted: June 19, 2015 in Uncategorized

WARM UP 

  • Roll out upper back 
  • High knee jump rope 5 min 
  •        (Top of every minute 5 hollow rock)

STRENGTH 

  • Strict Press x 1
  • Push press x 1
  • Jerk x 1
  •      EMOTM 10 min 
  • (Build in weight every 2 rounds, If you reach the point where you can no longer strict press you can do 2 push press and 1 jerk) 

CONDITIONING 

  • 5-4-3-4-5
  • Cluster 60/35
  • Strict Pull up 
  • 20x20yd sprints (sprint 20yds walk back start next sprint immediately upon return)