Posted: September 23, 2016 in Uncategorized

WARM UP 

  • 10 KB swing 
  • 30 double Unders 
  •   6 rounds 

STRENGTH

  • 5×10 strict pull up
  • Max hollow hold 

CONDITIONING 

  • 100 DB snatches 
  • 100 BB thrusters 60/35
  • 100 lunges ea leg 
  •  Then 
  • Run 800 m 

Posted: September 22, 2016 in Uncategorized

WARM UP 

  • TRX squat + row x 10
  • SB pike x 15
  • Mountain climber x 20
  •     4 rounds 

STRENGTH 

  • Deadlift x 10
  •    Build u as high as you can in 10 min

CONDITIONING 

  • 15 min amrap 
  • 15 Trx push ups
  • 15 atomic crunches 
  • 15 slam balls
  • Then 
  • 10 min amrap 
  • 10 pull ups
  • 10 T2B 
  • 10 burpee box jumps

Posted: September 21, 2016 in Uncategorized

WARM UP 

  • Roll out/stretch 10 min 
  • TRX Push up x 10
  • V ups x 10
  •     5 rounds 

CONDITIONING 

  • 75 snatches for time 35/25
  • Then 
  • 40-30-20-10 
  • Goblet Squats 
  • Step ups with KB 
  • 400 m run w/ med ball

Posted: September 20, 2016 in Uncategorized

WARM UP 

  • TRX low row + bicep curl x 10
  • SB hamstring curls x 10 
  • Ball slams x 10
  •    4 rounds 

STRENGTH 

  • Hang squat clean x 2
  •  Build as high as you can in 10 min

CONDITIONING 

  • 4 Rounds
  • 400m Run
  • 20-10 Wall Ball 20/14
  • 10-5 Burpee

Posted: September 19, 2016 in Uncategorized

WARM UP

  • TRX lunge x 5 per leg 
  • 1 min plank 
  • 100 m run 
  •    4 rounds 

STRENGTH

  • Front squat x 3
  • EMOM 10 min 

CONDITIONING 

  • 10 front squats 60/35
  • 100 double Unders 
  •     5 rounds 
  • Rest 2 min 
  • 10 thrusters 60/35
  • 10 v ups
  •     5 rounds 

Posted: September 16, 2016 in Uncategorized

WARM UP 

  • TRX atomic crunch x 10
  • Side plank x 30 sec ea 
  • 100 m run 
  •   5 rounds 

CONDITIONING 

  • AMAP 5 min 
  • 20 KB swings 
  • 10 burpees
  • AMRAP 20 Minutes:
  • 400m Run
  • 10 DB Push Press 
  • 6 pull ups 
  • AMAP 5 min
  • 10 hollow rocks 
  • 30 sec plank

Posted: September 15, 2016 in Uncategorized

WARM UP

  • SB Hamstring curls x 20
  • Candlesticks x 15
  • 100 m run 
  •    4 rounds 

STRENGTH 

  • Power clean + Thruster
  • Build as high as you can in 15 min 

CONDITIONING 

  • 6x
  • 30 double unders
  • 25 Back squats 40/25
  • 20 Slam balls
  • 15 front squats 40/25
  • 10 HSPU 

Posted: September 14, 2016 in Uncategorized

WARM UP

  • Roll out stretch 10 min 
  • TRX push up x 10
  • SB sit ups x 10
  • Jumping jacks x 20
  •   5 rounds 

CONDITIONING 

  • 12 min AMRAP 
  • -12 DB Squat cleans
  • -12 OH lunges with KB (6 per side)
  • Then,
  • 12 min AMRAP 
  • -10 pull ups
  • -10 burpees 
  • -10 Box jump overs
  • 800 m run 

Posted: September 13, 2016 in Uncategorized

WARM UP 

  • TRX oblique crunch x 10
  • Mountain climber x 20
  • Banded ohs x 10 
  •    4 rounds 

STRENGTH 

  • Touch and go power clean x 3
  • Build as high as you can in 10 min 

CONDITIONING 

  • 20 min AMRAP 
  • -6 KB swings (heavy)
  • -8 T2b
  • -10 Power Clean 70/45
  • 200 m sprint 

COOL DOWN 

  • 30 sec of hollow holds
  • 50 Russian twists 
  • 30 sec of plank hold
  •    3 rounds 

Posted: September 12, 2016 in Uncategorized

WARM UP

  • TRX inverted row x 10
  • Ball slams x 10
  • 100 m run 
  •   5 rounds 

STRENGTH

  • Back Squat x 3
  • Build as high as you can in 15 min 

CONDITIONING 

  • 45 sec Work/15 sec Rest
  • Rotate for 5 Rounds:
  • 1) Wall Ball 20/14 (Rx+ 30/20)
  • 2) Push Up (Rx+ HSPU)
  • 3) BW squat
  • 4) Alt DB Snatch 45/30 (Rx+ 70/45)