Posted: February 12, 2016 in Uncategorized

WARM UP 

  • 5 min row and bike 
  •      Then 
  • 10 push ups 
  • 10 squat jumps 
  •    3 rounds

STRENGTH 

  • Push press x 3 EMOM 10 min 
  •     Build up in weight 

CONDITIONING 

  • For time, fast and heavy:
  • 21 dumbbell thrusters
  • Run 400 meters
  • 18 dumbbell thrusters
  • Run 400 meters
  • 15 dumbbell thrusters
  • Run 400 meters
  • 12 dumbbell thrusters

Posted: February 11, 2016 in Uncategorized

WARM UP 

  • Knee in corner 2 min 
  • Hold a squat 2 min 
  • TRX Push Ups x 15
  • TRX Knee Tucks x 15
  • BW Squats x 10
  •     4 rounds 

ENDURANCE 15 min 

  • Run 200m 
  • 5 burpees 
  • 10 sit ups 

STRENGTH

  • 15 min build to a max hang clean 

CONDITIONING 

  • 1 min wall balls 
  • 1 min KB High Pulls 
  • 1min box jumps 
  • 1 min DB hang squat clean 
  • 1 min calorie row 
  • 1 min rest 
  •   3 rounds 

Posted: February 10, 2016 in Uncategorized

Run 400m2x

50 high knees

50 butt kickers

50 jumping jacks 

50 mountain climbers

STRENGTH 

  • Deadlifts x 3 EMOTM 10 min 

CONDITIONING 

50-40-30-20-10

Buy in: 800 m run

Air squats

Sit ups

Lunges

Push ups

Buy out 800 m run

Posted: February 9, 2016 in Uncategorized

WARM UP 

  • Straddle stretch x 2 min 
  • Pigeon pose x 1 min ea
  •      Then 
  • 50 jump ropes 
  • 15 TRX bicep curls 
  • 15 TRX Tricep extensions 
  •      3 rounds 

ENDURANCE 15 min 

  • 500m row 
  • 15 DB thrusters 
  • 15 push ups 

STRENGTH 15 min 

  • Snatch pull+hang snatch+OHS
  •     EMOTM 10 min build up 

CONDITIONING 

  • 6 rounds 
  • 5 see the lights
  • 10 DB snatches total 45/20
  • 15 box jumps 

Posted: February 8, 2016 in Uncategorized

WARM UP 

  • Row/airdyne 5 min
  •     Then 
  • TRX squat + Row x 15 
  • TRX push up x 15 
  • Alternating lunges x 10 each leg 
  •     3 rounds 

STRENGTH 

  • Back Squats x3 EMOTM 10 min 

CONDITIONING 

  • 20 min AMRAP
  • Deadlifts
  • Double unders
  • Bar facing burpees
  • Goblet squats 
  • 200 m run 
  • (Start reps at 5 and add 5 every round until time runs out)

Posted: February 5, 2016 in Uncategorized

Warm up:400 m run

(Up and back)

High knees

Butt kickers

High kicks

Lunges

Burpee broad jumps

Bear crawls

STRENGTH 

  • 1 power clean + 2 push press EMOTM 10 min add weight every 2 rounds 

WOD:

21-15-9-15-21

Thrusters 40/25

Sit-ups

Pull ups

Double unders x 2

Posted: February 4, 2016 in Uncategorized

Warm up:5 min row/bike 

20 good mornings

20 lateral lunges

20 squats

20 lunges

20 push ups

20 scorpions 

STRENGTH 

  • Squat x 3
  • EMOTM 10 min
  • Build weight as you go 

WOD:

Buy in 100 double Unders 

Then,

4x

20 Deadlifts 60/35

15 burpees

10 pull ups

5 handstand push ups

Then,

100 double Unders buy out 

Posted: February 3, 2016 in Uncategorized

  
Happy 30th birthday Mendra, here’s to one more year of being awesome. 

WARM UP 

  • Roll out 5 min 
  •   Then
  • 10 hollow rocks 
  • 1 min plank hold 
  • 10 candlesticks 
  •    3 rounds 

CONDITIONING 

  • 800m run 
  • 30 KB swings 
  • 30 oh squats
  • 30 hand release push ups 
  • 30 push press 
  • 30 double Unders 
  •    3 rounds  

Posted: February 2, 2016 in Uncategorized

WARM UP 

  • Airdyne 3 min
  • Row 3 min 
  • 20 squats 
  • 20 push ups 
  • 100 jumping jacks 

ENDURANCE 20 min 

  • 2 min airdyne 
  • 20 push ups 
  • 20 squats 
  • 200 m run

STRENGTH 20 min 

  • Clean + hang clean+Thruster
  •      Emotm 12 min 
  •     Start moderate and build up 

CONDITIONING 

  • 7 ROUNDS
  • 7 handstand pushups, 
  • 7 thrusters 60/35
  • 7 knee-to-elbows
  • 7 burpees
  • 7 pullups.

Posted: February 1, 2016 in Uncategorized

Monday Warm up: 2x

50 high knees

50 butt kickers

50 mountain climbers 

50 jumping jacks

STRENGTH 20 min

  • Deadlift x 3 emotm 12 min 
  •    Start at 50% build up to 90%

ENDURANCE 20 min

  • 20 mountain climbers ea side
  • 20 lunges ea side
  • 500m row 

WOD:

20 min AMRAP

10 DB snatches per arm

20 box jumps

30 wall balls

40 see the lights

50 double unders

And then back down