Posted: March 27, 2015 in Uncategorized

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WARM UP

  • Roll Out 5 min
  • Ladder drills 5 min

STRENGTH

  • Bench Press 5×3 @ 82%

CONDITIONING

  • Low Sled Push 10×40 yds
  • Ab circuit

ROM

  • Straddle Pose 4 min
  • Saddle Pose 2 min
  • Butterfly Pose 2 min

26.3.15

Posted: March 26, 2015 in Uncategorized

Warm up 
High knees 
Butt kickers 
Heel grabs 
Toe touches 
Knee hugs to lunges 

Barbell warm up
Clean x3
FS x3 
Jerk x3

Strength 
Clean pull + hang power clean + jerk 
7 sets @ 75% of best clean and jerk 

Conditioning 
50 box jumps 
50 see the lights 20/10
50 wall balls 
50 push ups 
50 back extensions 
50 thrusters 20/10
50 sit ups 
50 double unders or 150 single jump ropes 

Posted: March 25, 2015 in Uncategorized

 

WARM UP 

  • Hip cross x 20
  • Leg swings x 20
  • Jump rope 5 min

STRENGTH 

  • Deadlift 5×3 @ 86%

CONDITIONING  

  • 5 rounds 
  • 400m run 
  • 10 clean and jerks 70/40
  • 10 roll ups to Burpee 

ROM

  • 2 min pigeon pose each leg 
  • 4 min saddle pose 
  • 4 min straddle pose 

24.3.15

Posted: March 24, 2015 in Uncategorized

warm up
400m jog 
50 jumping jacks 
20 mountain climbers 2 sec pause per leg 
20 rocking frog stretches 

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

strength 
snatch pull + hang power snatch 
6 sets @ 75% of best snatch 

conditioning 
200m run 
10 ohs 60/35
15 Burpees 
40 double unders or 120 singles 
4 rds 

finish with 
4 sets 
10 back ext or super mans 
10 see the lights 

Posted: March 23, 2015 in Uncategorized

  

Warm up

  • Hip bands warm up 
  • Hold bottom of squat 2 min w band
  • High Knees in place 2 min  

Strength

  • front squats 5×3 @ 86%
  • Back squats 5×3 @ 86%

CONDITIONING 

  • 150 RKBS
  • At the top of every minute                         2 pull ups 2 push ups 

Posted: March 20, 2015 in Uncategorized



WARM UP

  • 5 push ups
  • 10 squats 

            5 rounds 

  • Ladder warm up 5 min 

STRENGTH

  • Bench Press 5 x 3

CONDITIONING 

  • 5 thrusters 
  • 10 bar burpees 
  • 5 thrusters

              Rest 1 min 5 rounds (focus on being fast but precise with your movements, and then focus on rest) 

  • Tempo runs 100 yds x 10

19.3.15

Posted: March 19, 2015 in Uncategorized

Warm up
Higg knees 
Buttkickers 
Tou touches 
Heel grabs 
Knee hug into lunges 

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

strength 
clean pull + clean + jerk
7 sets @ 80% of best 

conditioning 
50 double unders or 150 singles
30 1 arm dumbell thrusters (15 per) 
30 front rack lunges 40/25 
30 see the lights 
3 rds 

Posted: March 18, 2015 in Uncategorized

WARM  UP

  • Hamstring/low back mobilization 
  • jump rope 10 min every fail  max effort hanging l hold 

STRENGTH

  • deadlift 5×1 @94%

CONDITIONING 

  •  800m run 
    130/90 kg deadlift, 24 reps
    48 Box jumps, 24 inch box
    48Wallball shots
    70/40 kg push press, 24 reps
    48 Box jumps, 24 inch box
    48 Wallball shots,
    70/40 kg clean, 24 reps
    800m run 

17.3.25

Posted: March 17, 2015 in Uncategorized

Warm up
400m jog 
mountain climbers x20
frog stretch x20
arm circles x30 fwd/ bkwd 

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

strength 
snatch pull + snatch + ohs 
7 sets @80% of best snatch 

conditioning 
40 pull ups 
20 pwr snatches 40/20
40 t2b 
15 snatches  ” “
40 Burpees 
10 pwr snatches ” “
40 push ups 
5 snatches  ” “

Posted: March 16, 2015 in Uncategorized



Man what a beautiful weekend. Perfect time of year to show off what a great winter in a squat rack can do friends. In the vein, today we SQUAT!! 

HIP BAND WARM UP 

  • Half clam 
  • Leg lift 
  • Lateral walk 
  • Duck walk     
  • 20 BW squat 
  • 100 jumping jacks

STRENGTH 

  • Front Squat 3×1 @ 94%
  • Back squat 3×1 @ 94%

CONDITIONING 

  • 20 front squats 60/40 +70/50
  • 20 KB swings
  • 20 push ups 
  • 15 Back Squats 60/40 +70/50
  • 15 KB swings 
  • 15 push ups 
  • 10 oh squats 60/40 +70/50
  • 10 KB swings 
  • 10 push ups

    *200m run after every round