2.9.14

Posted: September 2, 2014 in Uncategorized

Warm up
Mountain climbers x20
Rocking frog stretch x20
Iron crosses x20

Muscle snatch x3
Ohs x3
Snatch x3

Strength
Snatch x2 + OHS up to DM
Dropsets 3×1 @70% of DM

Conditioning
3 power snatches 50/30 +60/35
6 pull ups
9 see the lights 20/10
12 push ups
200m run
5rds
30 sec rest between rds

Posted: September 1, 2014 in Uncategorized

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Dynamic warm up

Strength
EMOTM x 10
Back squat x 3
Vertical jump x 2

Conditioning
400 m run
Then
30-20-10
Thrusters @ 40/25
Burpees
Then
400m run

Posted: August 29, 2014 in Uncategorized

Warm up
Jump rope 8 min every fail 10 hollow rocks

Strength
Deadlift x 5
Knees to elbow x 10
EMOTM 1/2 x 7 sets

Conditioning
1000m row
50 DB thrusters
50 sit ups
50 DB snatch
50 GHD sit ups
50 DB RDL
100 kb swings

28.8.14

Posted: August 28, 2014 in Uncategorized

High knees
Buttkickers
Toe touches
Heel grabs
Lunges

Muscle clean x3
Front squat x3
Clean x3
3 sets

Strength
Clean x2 up to DM

3×3 clean deadlift 90% of DM

Conditioning
Emtom alternating 17m
2 cleans 60/30 +80/40
10 push ups

5 pull ups
7 burpees

Posted: August 27, 2014 in Uncategorized

Warm up
Roll out/mobilize 10 min

Conditioning
100 floor press 60/20
1600m run
75 back squats 70/30
1200 m run
50 deadlifts 80/40
800m run
25 push press 60/20
400m run

*you will not use a rack you will take the barbell from the floor on all movements.

26.8.14

Posted: August 26, 2014 in Uncategorized

100 jumping jacks
30 arm circles fwd/bkwd

20 mountain climbers 2 sec hold
20 bent knee iron cross

Muscle snatch x3
Ohs x3
Snatch x3
3 sets

Strength
Snatch x2 up to DM
Snatch deadlift 3×3 of DM

Conditioning
50-40-30-20-10
Wall ball
Sit ups

200m oh plate carry between rounds

Posted: August 25, 2014 in Uncategorized

Warm up
400m run
Squat stretch 1 min
20 be squats
20 sit ups

Strength
Pausing front squats x 3
EMOTM1/2 7 rounds

Conditioning
21-15-9
FS
Burpee

5x400m run
Rest 1 min between

Posted: August 22, 2014 in Uncategorized

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Warm up
Pigeon pose
Hamstrings
Jump ropes 8 min
Strength
EMOTM1/2 10 rounds
Deadlift x 3 @80%
Strict pull up x 5
If you can’t get 5 strict use a band. If 5 is too easy do them weighted.

Conditioning
Buy in 200 double unders

2 deadlifts
10 push ups
4 deadlifts
20 push ups
6 deadlifts
30 push ups
8 deadlifts
40 push ups
10 deadlifts
50 push ups

Cash out
100 ab mat sit ups
100 bicycles total
Accumulate 5 min of planks

21.8.14

Posted: August 21, 2014 in Uncategorized

Warm up
High knees
Butt kickers
Heel grabs
Tour touches
X2

Muscle clean x3
Front squat x3
Clean x3

Strength
3 point cleans
1 from hip, 1 from below knee, 1 from ground up to DM.

Conditioning
5rds
5 pull ups
10 push ups
15 air squats

4 rds
25 double unders
15 push press 50/25 +60/30
10 burpees

3 rds
20 front squats ” “
15 see the lights 20/10
10 over head lunges 20/10

By the way. Happy birthday to Peter Kline.

Posted: August 20, 2014 in Uncategorized

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Today we will working on the KB Snatch. Check out this video to learn more

 

Warm up

Roll out/Mobilize 5 min

Practice KB Snatch 10 min

Conditioning

10-9-8-7-6-5-4-3-2-1

KB Snatch  per arm

V UP

Hang Clean 60/35 70/45

Wall Ball