Posted: April 24, 2015 in Uncategorized

WARM UP 

  • Roll out 5 min 
  • Ladders 5 min

STRENGTH

  • Push press 3×10 @65%

CONDITIONING 

  • 20-15-10
  • Hang clean 
  • Wall balls 
  •       Rest 2 min 
  • 20-15-10
  • Sdlhp
  • See the lights 
  •       Rest 2 min
  • 1600m run 

23.4.15

Posted: April 23, 2015 in Uncategorized

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

barbell warm up
muscle cleanx3
Fs x3 
jerk x3

3 sets 

strength 
Every 1 1/2 minutes 2 cleans  + FS  + jerk increasing weight 7 sets 

conditoning 
7 toe to bar 
7 FS 60/30
7 shoulder to overhead ” ” 
7 min 

5 min 
max double unders attempts 
match in sit ups per set

HAPPY BIRTHDAY CAITLIN

Posted: April 22, 2015 in Uncategorized

 

Happy birthday to the coolest Canadian that I know. We’re blessed that your part of our gym family!! Happy Birthday Caitlin!!

WARM UP

  • Roll out 5 min 
  • 5 jump rope

STRENGTH

  • Deadlift 3×10 @ 65%

CONDITIONING  

  • “CANADIAN BACON”
  • 29 KB Swings 
  • 29 box jump
  • 29 push up 
  • 100m lunges
  •      4 rounds 

21.4.15

Posted: April 21, 2015 in Uncategorized

warm up
100 jumping jacks
mountain climbers x20 
frog stretch as needed

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

strength 
Every 2 minutes 2 snatch + 2 ohs increasing weight 7 sets 

conditioning
800 m run 

10 Burpees
15 pull ups
10 Hspu
4 rds 

50 doubles unders 

Posted: April 20, 2015 in Uncategorized

WARM UP 

  • Slingshot hip circles
  • 20 BW squats/50 jumping jacks 

STRENGTH 

  • 3×10 Back Squats @65 

eCONDITIONING 

  • 25 burpees 
  • 25 KB swings 
  • 25 squats 
  • 3 rounds. 

Posted: April 17, 2015 in Uncategorized

CONDITIONING

  • 10 min jump rope every fail 5 pull ups 10 push ups 15 BW squats 
  • TABATA BATTLING ROPES 10 rounds 

Strength 

  • 20 min to build to a max push press 

CONDITIONING 

  • LOW sled push x 40 yds, 10 v ups 15 rounds

16.4.15

Posted: April 16, 2015 in Uncategorized

Warm up
high knees 
butt kickers 
heel grabs 
knee hugs to lunges 

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

strength 
max clean and jerk 
if done maxing work on 5×1 @ 70% of dm

conditioning
15 ground to overhead 50/25 +60/35
10 pull ups 
5 Burpees 
35 double unders 
12 min amrap 

Posted: April 15, 2015 in Uncategorized

WARM UP 

  • Hip cross/lying hamstring 

STRENGTH

  • 20 min to establish 1 RM deadlift (if you finish before cap do 10 GHD sit up, 10 push up, 10 squats) 

CONDITIONING

  • 800m run 
    50 Step Ups 24/20
    75 KB swings 

    3 rounds 

14.4.15

Posted: April 14, 2015 in Uncategorized

warm up
400m run 
50 jumping jacks 
frog stretch as needed 

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

strength
max snatch 
if done dropsets @70% if max 5 x1

conditioning 
7 power snatches 50/30 + 60/35
14 burpee box jumps 
200 m run 
3 rds 

Posted: April 13, 2015 in Uncategorized

WARM UP

  • 100 jumping jacks, 50 Mountain climbers
  • Sling shot hip band warm up (half clam x 20, leg lift x 20, squats x 20, forward walk x 20)

STRENGTH

  • 20 min to establish max back squat (if you finish before 20 min cap start on 5 push ups 10 v ups 15 air squats) 

CONDITIONING 

  • 30-20-10
  • Ohs 60/40
  • Pull ups 
  • Every round do 100 double Unders or 300 singles