Posted: August 17, 2017 in Uncategorized

Warm up 

  • Roll out 5 min 
  • Pigeon pose 2 min ea 
  • Calf stretch 2 min ea 
  • Saddle stretch 2 min 

Conditioning 

  • 10-9-8-7-6-5-6-7-8-9-10
  • TRX row
  • Squat jumps 
  • Push ups 
  • Split jumps 
  • Mb v ups 
  • 100 m run 

Posted: August 16, 2017 in Uncategorized

Warm up:Mobilize

Pass throughs x20

Good mornings x20

Banded stretch (as needed)
Strength:

6 rounds:

Front squat x8 reps (70%)

Rest 90 sec

Conditioning:

25 burpees

25 power cleans (60/40)

25 burpees
7 wall ball shots at top of every minute

Posted: August 15, 2017 in Uncategorized

Warm up 

  • TRX pike x 10 
  • TRX body saw x 10
  • Side plank 30 se ea
  • Groiners x 20
  •   4 rounds 

Conditioning 

  • Max 1600m run
  •       Then set up for
  • 5 pull ups 
  • 10 push ups 
  • 15 bw squats 
  • Amap 20 min 

Posted: August 14, 2017 in Uncategorized

Dynamic warm upButt kick

High knees

Toe touch

Side lunge

Heel grab
Strength

Every 2 min for 16 min

Back squat 8×4 @ 85-90%

Conditioning 

 4 min AMRAP

4 power cleans (60/40)

8 slam balls

Rest 1 min

4 min AMRAP

4 thrusters

8 burpees over the barbell

Rest 1 min

4 min AMRAP

4 squat cleans

8 toe to bar

Posted: August 11, 2017 in Uncategorized

Warm up 

  • TRX burpees x 5 ea
  • SB hamstring curls x 10
  • Hip circle walks x 10 ea
  •    4 rounds 

Strength 

  • 8×3 push press
  • Build to heaviest set 
  • After each set perform max L sit

Conditioning 

  • 2 min max push ups 
  •     Rest 30 sec 
  • 2 min max kb swings 
  •     Rest 30 sec 
  • 2 min kb front squat 53/35
  •     Rest 30 sec 
  • 2 min lunges 
  •     Rest 30 sec
  •    2 rounds 

Posted: August 10, 2017 in Uncategorized

Warm up 

  • Roll 5 min 
  • Low back mobilization 
  •   Hip cross
  •   Open books
  • Hip mobilization 
  •    Runners stretch 
  •    Piriformis 
  • Calf mobility 

Conditioning 

  • 50 double unders 
  • 400 m run 
  • Rest 30 sec 
  • 5 rounds 

Ab circuit 

  • Emom 10 min 
  • V ups 
  • Plank
  • Mountain climbers 
  • Plank 
  • Reverse crunch 

Posted: August 9, 2017 in Uncategorized

Warm upBarbell warm up/build to starting weight
Strength

Take 20 min to build to DM

Squat clean + hang squat clean + jerk

Rest about 90 sec between sets
Conditioning

30 thrusters (60/40)

30 SDHP

30 push press

30 OHS

30 front squats

Top of every minute 4 burpees (start with burpees)

Posted: August 8, 2017 in Uncategorized

Warm up 

  • TRX atomic crunch x 15
  • Mb slams x 15
  • Plank hold 1 min.  
  •    4 rounds. 

Conditioning 

  • Emom 
  • Min 1 30 double unders 
  • Min 2 20 wall balls 
  • Min 3 10 burpees 
  • Min 4 run 100 m 
  • Min 5 rest 
  •     5 rounds 

Posted: August 7, 2017 in Uncategorized

Dynamic warm upButt kick

High knees

Toe touch

Side lunge

Heel grab
Strength

Every 2 min for 12 min

Back squat 6×2

65% / 70% / 75% / 80% / 85% / 90%

Then

Max reps @ 80%
Conditioning 

5 rounds

10 G2OH (50/35)

10 push ups

10 pull up into toes to bar (scale 10 pull ups followed by 10 knee to elbow)

10 front squats

100 m sprint

Rest 1 min

Posted: August 4, 2017 in Uncategorized

Warm up

  • TRX side plank ups x 10 ea
  • Mb v ups x 10
  • Mountain climber x 30
  •    4 rounds 

Conditioning 

In teams of 2 complete each exercise starting at 2 reps and increasing by 2 reps each round for 20 mins. Each person must do 2 reps of ea exercise then 4..6…8..10…etc. 

  • Burpee hurdle hops 24in 
  • Med Ball Slams
  • Wall Balls

Team farmer carry 800 m. Only one partner can hold kb at a time. Men use 70lb kb/db women use 35 lb kb.