23.9.14

Posted: September 23, 2014 in Uncategorized

Warm up
400 m run
30 arm circles fed/bkwd

Remedial barbell warmup
Muscle snatch x3
OHS x3
Snatch x3
3 sets

Strength
Snatch + hang snatch up to DM
Snatch 5×1 @75% of DM

Conditioning
20 min
5 burpees
10 box jumps
15 kbs
20 push ups

Posted: September 22, 2014 in Uncategorized

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Last weekend was the caffeine an kilos invitational and our team killed it. Were so proud of them and how far they have come. Congrats guys!!

Stay tuned we’ve got some awesome stuff happening in oct that you won’t want to miss!!

Warm up
Pigeon pose
Calf stretch
Squat stretch

Strength
Back squat x 5
EMOTM 7 min

Conditioning
150 double unders
30 p cleans
30 front squats
30 push press
150 double unders
*60/35 +70/45

Ab finisher if time remaining

Posted: September 19, 2014 in Uncategorized

Warm up
Ladders
Battling ropes
15 min

Strength
EMOTM 10 min
5 strict pull up
Max plank

Conditioning
1 min wall ball
1 min SDLHP
1 min kb swing
1 min burpee
1 min bw squat
1 min rest
3 rounds

18.9.14

Posted: September 18, 2014 in Uncategorized

Warm up
High knees
Butt kickers
Toe touches
Heel grabs
Lunges

Remedial barbell warmup
Muscle clean x3
Front squat x3
Clean x3

Strength
Hang clean x2 up to DM
Clean deadlifts 4×2 110% of DM

Conditioning
28 plate burpees
28 OH plate lunges 20/10
28 t2b
28 push press 60/30
28 box jumps
28 see the lights 20/10
28 dead lifts 60/30
28 double unders

Posted: September 17, 2014 in Uncategorized

Warm up
Roll out/mobilize 10 min

Conditioning
50 hang cleans 40/20
400 m run
40 hang cleans 40/20
400 m run
30 hang cleans 40/20
400 m run
20 hang cleans
400 m run
10 hang cleans
400 m run
* strive to catch the barbell in a full squat. Run hard on the runs

16.9.14

Posted: September 16, 2014 in Uncategorized

Warm up
400m run
30 arm circles fwd/bkwd
20 mountain climbers

Remedial barbell warm up
Muscle snatch x3
OHS x3
Snatch x3
3 sets

Strength
Hang snatch x2 up to DM

Snatch deadlifts
4×2 @ 110% of DM

Conditioning
800m run
100 push ups
100 sit ups
100 Rkbs
400 m run

Posted: September 15, 2014 in Uncategorized

Warm up
Pigeon pose
Calf mobility
Bw squats x 10 hold 2 sec in bottom

Strength
Front squat 5×10 @ 50-60%
Rest 2 min between sets

Conditioning
20 bw squats
200m run
AMAP 8 min
6 DB hang cleans
10 sit ups
AMAP 8 min

Posted: September 12, 2014 in Uncategorized

Warm up
Sled pushes

Strength
Deadlift 5×10 @ 50-60%
Rest exactly 2 min between

Conditioning
7 rounds for time of:
7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups

11.9.14

Posted: September 11, 2014 in Uncategorized

Warm up
High knees
Butt kickers
Toe touches
Heel grabs
Lunges

Remedial barbell warm up
Clean from hip x3
Clean below knee x3
Clean from start x3
3 sets

Strength
Clean up to DM
80% of DM 6×1

Conditioning
50-40-30-20-10
Push press 30/15
Sit up
Split Lunges
Kettlebell swings

Posted: September 10, 2014 in Uncategorized

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Warm up
Roll out legs/back
Frog stretch
Knee in corner
Mountain climbers.

Conditioning
6 rounds
25 Up downs + squat
10 Dead Lifts 80/60
400M Run
5 Cleans 80/60
500M Row