Posted: January 16, 2017 in Uncategorized

Warm up 

  • TRX burpees x 5 ea leg 
  • Mb jump slams x 5
  • Plank marches x 10 ea leg 
  •     4 rounds 

Strength 

  • Box squats x 3 
  • EMOM 10 min 

Conditioning 

  • 10-20-30-40-50
  • Double Unders 
  • 1 arm KB ohs (alternating) 53/35

Posted: January 13, 2017 in Uncategorized

Warm up 

  • 100 m run 
  • 10 slam balls 
  •   5 rounds 

Strength 

  • Push press x 3 
  • Build as high as you can in 10 min 

Conditioning 

  • 800 m run 
  • 3 min max burpee hurdle jumps 
  • Rest 1 min 
  • 3 min max thrusters 
  • Rest 
  • 3 min max KB swings 
  • Rest 
  • 3 min max BW squats 
  • 800 m run 

Posted: January 12, 2017 in Uncategorized

Warm up

  •  TRX 1 leg squat x 10 ea leg 
  • SB crunch bench press x 10
  • Side plank x 30 ea side 
  •     4 rounds  

Strength

  • Hang clean + thruster 
  • Build to a max in 10 min 

Conditioning 

  • Wod 3
  • 6 rounds
  • 7 dips box/rings
  • 14 T2b
  • 21 DL 60/35

Posted: January 11, 2017 in Uncategorized

Warm up 

  • Roll out stretch 10 min 
  • 5 pull ups 
  • 10 push ups 
  • 15 squats 
  •     5 rounds 

Conditioning

  • 6 min AMRAP 
  • 100 m sprint 
  • 10 burpees 
  •   1 min rest 
  • 6 min AMRAP 
  • 10 KB swings 
  • 10 goblet squats 
  •    Rest 1 min 
  • 6 min AMRAP 
  • 10 box jumps 
  • 10 wal balls 

Posted: January 10, 2017 in Uncategorized

Warm up 

  • TRX rows x 10
  • SB hamstring curls x 10
  • Mb slams x 10
  •     4 rounds 

Strength

  • Sumo deadlift x 3
  • EMOM 10 min 
  • Build up 

Conditioning 

  • EMOTM for 21 min
  • 1st- 18 sit ups
  • 2nd- 6 DB Push press 45/25
  • 3rd- 2 wall walks

Posted: January 9, 2017 in Uncategorized

Warm up

  • TRX atomic crunch x 10
  • Goblet squat x 10
  • Supermans x 10
  •    4 rounds 

Strength

  • OHS x 3
  • EMOM 10 min
  • Increase weight 

Conditioning 

  • In 20 Minutes:
  • 200 double Unders 
  • With Remaining Time AMRAP:
  • 10 Pull Ups
  • 7 Hang Squat Clean 60/35
  • 7 Push Press 60/35

Posted: January 6, 2017 in Uncategorized

Warm up 

  • Ladders x 5
  • 10 push up s
  • 10 BW squats 
  •     5 rounds 

Strength

  • Push press x 2 
  • Jerk x 1 
  •    EMOM 10 min 

Conditioning 

  • 800 m run 
  • 10 man makers 
  •    4 rounds 

Posted: January 5, 2017 in Uncategorized

Warm up 

  • TRX roll outs x 10
  • SB hamstring curls x 10
  • Side plank x 30 ea side 
  •     4 rounds 

Strength

  • Power cleans x 2 
  • EMOM 10 min 

Conditioning 

  • 4x
  • 400 m row
  • 15 pull ups
  • 25 DB Thrusters
  • 35 box jump overs

Posted: January 4, 2017 in Uncategorized

Warm up

  • Roll out stretch 10 min
  • 50 jumping jacks
  • Plank 1 min
  •   4 rounds 

Conditioning 

  • Grace”
  • 30 squats cleans 60/40
  • Rest 2 min 
  • “Isabel”
  • 30 snatches 60/40
  • Rest 2 min
  • “Annie”
  • 50-40-30-20-10
  • Double unders
  • Sit ups
  • 30 min cap.

Posted: January 3, 2017 in Uncategorized

Warm up 

  • TRX mountain climbers x 10 ea
  • MB slam x 10
  • Glute bridge x 10
  •    4 rounds

Strength 

  • RDL x 5 EMOM 8 min @ 70%

Conditioning

  • 1-2-3-4-5-6-7-8-9-10
  • DL 100/80
  • Burpees over bar
  • KB snatches (per arm)