Posted: March 29, 2017 in Uncategorized

Warm up

  • Roll out stretch 10 min 

Strength 

  • 3 hang power cleans 
  • 5 hspu 
  • EMOM 7 min 

Conditioning 

  • 200 m mb sprint 
  • 20 kb swings 
  • 20 see the lights 
  • Rest 1 min 
  • 7 rounds 

Posted: March 28, 2017 in Uncategorized

Warm Up

  • TRX bicep curls x 20
  • SB roll outs x 15
  • Groiners x 20total
  •    4 rounds 

Conditioning 

  • 15-25-15
  • Deadlift 80/55
  • Push up 
  • Rest 5 min
  •   Then  
  • 800m run 
  • 30 burpees  
  • 800m run 
  • 30 air squats 
  • 800m run 
  • 30 burpees 

Posted: March 27, 2017 in Uncategorized

Warm up

  • TRX atomic push up x 15
  • Mb Russian twist x 20
  • Mb squat x 10
  •   4 rnds 

Strength 

  • Back squat 5×5 @80%

Conditioning 

  • 30-20-10
  • Front squat 60/35
  • Box jump
  •   Then
  • 30-20-10
  • Box dips 
  • Mb v ups 

Posted: March 24, 2017 in Uncategorized

Warm up 

  • TRX Atomic crunch x 20
  • Kb goblet squat x 20
  • Jumping jacks x 50 
  •    4 rounds 

Strength 

  • EMOM x 10 
  • 3 hspu 
  • Plank remaining time 

Conditioning 

  • 25 thrusters 
  • 10 burpees 
  •   4 rounds 

Bonus 

  • 100 sit ups 
  • 100 super mans 
  • 100 sprinter sit ups alternating 
  • Accumulate 2 min side planks ea side 

Posted: March 23, 2017 in Uncategorized

Warm up

  • TRX bicep curls x 20
  • Mb RDL x 15
  • 100 m run 
  •    4 rounds 

Strength 

  • Push press 5×8

Conditioning 

  • 21-15-9 
  • Pull ups 
  • SDLHP 
  •   Rest 2 min 
  • 50-25-10
  • Box dips 
  • Kb swings 

Posted: March 22, 2017 in Uncategorized

Warm up

  • Roll out stretch 10 min 
  • 400 m run 
  • 20 groiners 
  •    2 rounds 

Conditioning A

  • 1 min rower sprint 
  • 1 min burpees 
  • 1 min devil press 
  • 1 min BW squat 
  • 1 min rest 
  •    4 rounds 

Rest 5 min 

Conditioning B

  • Tabata burpees 
  • Tabata squat jumps 
  • Tabata sit ups

Posted: March 21, 2017 in Uncategorized

Warm up 

  • TRX body saw x 30 sec 
  • Slam balls x 20 
  • Banded good mornings x 10
  •    4 rounds 

Strength 

  • 10 kb swings 
  • 5 v ups 
  • EMOM 10 min 

Conditioning 

  • 24 min AMRAP 
  • 55 DL100/75
  • 55 wallballs
  • 55 HSPU
  • 800 m run.

Posted: March 20, 2017 in Uncategorized


Warm up

  • TRX 1 leg atomic crunch x 10 ea leg 
  • Banded ohs x 15
  • Kb swing x 15 
  •    4 rounds 

Strength 

  • Ohs 1×5
  •         1×5 add 10 kg
  •         1×5 add 10 kg
  •         1×5 add 5  kg 
  •         1×5 add 5kg

Conditioning 

  • 100 m walking BW lunge 
  • 50 double Unders
  • 25 plate twists per side 
  •  Rest 1 min 
  • 4 rounds 

Posted: March 17, 2017 in Uncategorized

Warm up 

  • TRX pike x 15
  • Kb goblet squat x 15
  • Groiners x 15 ea leg 
  •   4 rounds 

Conditioning 

  • Run 400m after each of the following for time:
  • 20 Alt DB Snatch 55/35 (20 ea arm)
  • 20 KB Swing 70/53
  • 20 Wall Ball 20/14
  • 20 Burpee hurdle hops
  • 20 Pull Ups
  • 20 Box Jumps 24/20″
  • 20 1arm DB Thrusters  55/35 (20ea arm)

Posted: March 16, 2017 in Uncategorized

Warm up 

  • TRX plank 60 sec
  • Banded ohs x 15
  • 25 jumping jacks 
  •    4 rounds 

Strength 

  • Strict pull up x 5 
  • Push ups x 10
  •   EMOM 8 min 

Conditioning 

  • 20 power snatches 60/35
  • 50 double Unders 
  •   5 rounds