26.5.15

Posted: May 26, 2015 in Uncategorized

warm up 
50 jumping jacks 
20 arm circles fwd/ bkwd 
20 mountain climbers per leg
frog stretch as needed 

barbell warmup
3 muscle snatches 
3 snatches 
3 ohs 
3 sets 

strength 
EMOTM 12 min 
2 snatches starting around 60% increase weights as needed EMOTM till 8th min last 4 min at heviest weight and at every 2 min 

conditioning 
15 ohs 60/35 +70/40
30 toe to bars 
400 m run 
10 ohs 
20 chest to bar pull ups
200 m run
5 ohs 
15 burpee box jumps

Posted: May 22, 2015 in Uncategorized

WARM UP 

  • Lunge 20 yds 
  • 10 push ups 
  • 50 jumping jacks 
  • Battling rope circuit 30 on 30 off 5 rounds

STRENGTH 

  • Push Press 3×10 @ 85%

CONDITIONING 

  • Prowler push x 40 yds men 40 kg women 20kg
  • 10 squats
  • 10 push ups 
  • 10 v ups 
  •        10 rounds  

21.5.15

Posted: May 21, 2015 in Uncategorized

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

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

strength
clean + hang clean + jerk to DM 
dropsets @ 75% of DM clean and jerk

conditioning
12-9-6-3
FS 60/30 + 70/40
Burpee box jump 
hspu 

200 m plate carry after each round 

Posted: May 20, 2015 in Uncategorized

  WARM UP 

  • Roll Out Low Back 2 min
  • Hip cross x 20 per side
  • Banded hamstring x 1 min per side
  • Mountain climbers x 20 per side

STRENGTH

  • Deadlift 3×10 @ 85% 

CONDITIONING 

  • 400m run
  •      5 rounds 
  • 10 thrusters 
  • 15 push ups 
  • 400m run
  •      5 rounds
  • 10 KB Swings
  • 30 Double Unders 
  • 400m run

19.5.15

Posted: May 19, 2015 in Uncategorized

warm up
75 jumping jacks
20 mountain climbers 
frog stretch as needed

barbell warm up 
muscle snatch x3
snatch x3 
ohs x 3

strength 
snatch + hang snatch to DM
drop sets @ 80% 7×1 of DM 

conditioning 
EMOTM  14m 
Odd
2 power snatch 60/30 +70/35
4 Burpees

Even 
2 snatches ” ”
4 pull ups 

Posted: May 18, 2015 in Uncategorized

Warm up

  • Slingshot hip circles 
  • 6 min high knee jump rope  

STRENGTH

  • Squat 3×10 @ 80%

CONDITIONING

  • 30-20-10
  •  Cluster 60/35
  •  Burpee
  • (Finish w ab circuit)

Posted: May 15, 2015 in Uncategorized

Warm up 

Ladders 8 min 
5 hollow rocks 
5 push ups every round 
Strength 
Push press 5×3 @ 85%
Conditioning 
Low sled push 10×40 yds 
Push up x 10
V up x 10 

14.5.15

Posted: May 14, 2015 in Uncategorized

Warmup 
high knees 
butt kickers 
toe touches 
heel grabs 
knee hugs into lunges 

barbell warm up
muscle clean x3 
clean x3 
fs x3 

strength 
clean with pause below the knee 2 sec 
5-7 sets 

conditionong 
50 wall balls 
40 t2b 
30 barbell Burpees 
20 pwr cleans 60/30 +75/35

12 min amrap 

Posted: May 13, 2015 in Uncategorized

Warm up 

Roll out/stretch 5 min 
Jump rope 5 min 
Strength 
Deadlift 5×3 @ 80%
Conditioning 
1600m run 
100 KB swings 
75 v ups 
50 burpees 
75 v ups 
100 KB swings 
1600m run 

12.5.15

Posted: May 12, 2015 in Uncategorized

warm up 
50 jumping jacks 
mountain climbers x20 
frog stretch as needed 
dead hang stretch on pull up 30 secs x 2

barbell warm up
muscle snatch x3 
snatch x3 
ohs x3

3 sets 

strength 
snatch pause at knee + snatch 
5-7 sets increasing weight 

conditioning 
10-1
ohs 50/30 +60/35
pull ups 

20 double unders every even rd