22.7.14

Posted: July 22, 2014 in Uncategorized

Warm Up
Mountain climbers x20
Bent knee iron cross x20
Shoulder circles x20 bkwd/fwd

Strength
Power snatch + snatch
3 sets @ target weight
Optional drop sets @70% of target weight 2×1+1

Conditioning
200m run
10kbs 70/53
15 push ups
20 see the lights 20/10
25 bw squats

4rds

Posted: July 21, 2014 in Uncategorized

Warm up
Pigeon pose 2 min per side
Knee in corner 2 min
Hip cross 2 min
50 jumping jacks
10 sit ups
10 push ups
10 squats
3 rounds

Strength
Back squat x 5 @ 70%
EMOTM 6 min

Conditioning
Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat cleans, 5 reps, left arm
50-lb. dumbbell squat cleans, 5 reps, right arm
50 double-unders

Posted: July 18, 2014 in Uncategorized

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Warm up
Plyo hops x 5 min
Ram sled push x 10 min
10 v ups
10 side plank
10 leg lifts
5 rounds

Conditioning
A) 10-9-8-7-6-5-4-3-2-1
DB snatch per arm
Burpee Box jump

B) 50-40-30-20-10
Double under.
Sit ups

17.7.14

Posted: July 17, 2014 in Uncategorized

Warm up
High knees
But kickers
Toe touches
Heel grabs
Lunges
X 2

Strength
Power clean x 2 + FS up to DM

Conditioning
50 double unders

3 pwr cleans 50/25
6 burpees
9 push press ” “
12 front rack lunges (6 per leg)
4rds

400m run

Posted: July 16, 2014 in Uncategorized

Warm up
4 lunges + ladder x 10
4 shuffles + ladder lateral x 10@
4 push ups + ladder x 10

Strength
Deadlift x 3 @ 90%
EMOTM 5 min

HSPU x 6
EMOTM 5 min

Conditioning
5 pull ups
10 push ups
15 bw squats
20 min AMAP

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15.7.14

Posted: July 15, 2014 in Uncategorized

Warm Up
400m run
50 Jumping Jacks

Muscle snatch x3
OHS x3
Snatch from floor x3

3 rds

Strength
Pwr Snatch + OHS x2 up to DM
Dropsets 1×60%, 1 x65%, 1x 70% of DM

Conditioning
400m run
20 knees to elbows
50 wall ball shots
20 knees to elbows
400m run

Posted: July 14, 2014 in Uncategorized

20140713-220145-79305569.jpg American flag picture! Why? Because MURICA!!!

Warm Up
50 jump rope
10 v ups
10 squats
6 rounds
Strength
Pausing Front Squat x 3 1/3/1
EMOTM 10 min
Conditioning
A) front squat x 5 60/35
burpees x 5
AMRAP 6 min
Rest 3 min
B) BW squats x 10
KB swings x 10
AMRAP X 6 min
Put maximum effort into both A & B the goal of today is high intensity output over a short time domain. Try to recover as much as possible between A & B.

Posted: July 11, 2014 in Uncategorized

Warm up
Ladders/agility

Strength
Floor press 5×5
Strict pull ups 5xfailure

Conditioning
5 burpees
20 yd prowler push
10 rounds.

10.4.14

Posted: July 10, 2014 in Uncategorized

Warm Up
High Knees
ButtKickers
Toe Touches
Heel Grabs
x2

Strength
Clean + Fs + Clean up to DM

Conditioning
75 Kbs Swings
50 Pull Ups
400M Run
75 Push ups
50 See the Lights 20/10
400m Run

Posted: July 9, 2014 in Uncategorized

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Warm up
Roll out 10 min

Conditioning
A) 50 clean and thrusters 40/25
At the top of every minute 15 double unders.

B) -20 Snatch)
-20 Sumo deadlift high pulls)
-20 Push press)
-20 Overhead squats
-20 Front squats
At the top of every minute 4 burpees