Posted: April 24, 2018 in Uncategorized

Warm Up B

Conditioning

  • 3 Power Cleans @ 50% 1 RM clean
  • 10 KB Deadlifts 70/35
  • 20 double Unders
    • AMRAP 5 min
      • rest 2 min
  • 3 Deadlifts 50% 1 RM Deadlift
  • 10 KB Swings
  • 20 Double Unders
    • AMRAP 5 min
      • rest 1 min
  • 400m run cool down
  • Roll out and mobilize 10 min

Posted: April 23, 2018 in Uncategorized

Warm Up A 15 min

    • 2 rounds

Strength 25 min

  • Back Squat
    • 1 x 3 @ 79%
    • 1 x 3 @ 81%
    • 3 x 3 @ 83%
  • Push Press
    • 1 x 3 @ 79%
    • 1 x 3 @ 81%
    • 3 x 3 @ 83%

Conditioning

  • 10-1
  • Clean and Jerk @ 50% Clean
  • Toes to Bar
  • Box Jump

Posted: April 20, 2018 in Uncategorized

Warm Up

Strength

  • Front Squats
    • 1×5@70%
    • 1×5@72%
    • 3×5@77%
  • Clean
    • 1×2@72%
    • 1×2@74%
    • 3×2@76%

Conditioning

  • 3 Hang Power Cleans @50% 1RM Clean
  • 5 DB Push Press 45/25
  • 7 Push Ups
    • AMRAP 10min

Posted: April 19, 2018 in Uncategorized

Warm Up

Conditioning

  • 5 Box Jump
  • 10 Ab Wheel Roll Outs
  • 15 Slam Balls
  • 20 Rear Foot Elevated Split Squats 10ea leg
    • Rest 1 min
    • 6 rounds
  • Spin 4 min
    • then
  • Run 800m
    • then
  • 200m walk

Posted: April 18, 2018 in Uncategorized

Warm Up

Strength

  • Deadlift
    • 1×5@70%
    • 1×5@72%
    • 3×5@77%
  • Hang Snatch
    • 1×2@72%
    • 1×2@74%
    • 3×2@76%

Conditioning

  • 45 Pull Ups
  • 45 Thrusters 50% 1rm push press
  • 800m Run

Posted: April 17, 2018 in Uncategorized

Warm Up B

Conditioning

Posted: April 16, 2018 in Uncategorized

Check out this video about FOAM ROLLING pretty cool to actual hear some science around why we do so much foam rolling.

 

Warm Up A 15 min

    • 2 rounds

Strength 25 min

  • Back Squat
    • 1 x 5 @ 70%
    • 1 x 5 @ 72%
    • 3 x 5 @ 77%
  • Push Press
    • 1 x 5 @ 70%
    • 1 x 5 @ 72%
    • 3 x 5 @ 77%

Conditioning

  • 3 rounds
  • 200m run
  • 6 Hang P Cleans 50% of 1RM Push Press
  • 6 Thrusters
  • 9 Deadlifts
  • 9 sdlhp

Posted: April 13, 2018 in Uncategorized

Warm Up

Strength

  • Front Squats
    • 1×10@58%
    • 1×10@60%
    • 2×10@64%
  • Clean
    • 1×2@73%
    • 1×2@76%
    • 3×2@78%

Conditioning

  • 1 SDLHP 50/25
  • 3 Pull Ups
  • 5 Push Ups
    • 10 rounds
    • focus on quality

Posted: April 12, 2018 in Uncategorized

Warm Up

Conditioning

Roll Out 5-10 min

Posted: April 11, 2018 in Uncategorized

Warm Up

Strength

  • Deadlift
    • 1×10@58%
    • 1×10@60%
    • 2×10@64%
  • Hang Snatch
    • 1×2@73%
    • 1×2@76%
    • 3×2@78%

Conditioning

  • 4 rounds
  • 5 cleans @ 50% Push Press 1rm
  • 10 Burpees (Focus on quality)
  • 5 Push Press
  • 10 knees to elbows
    • Rest 30 Sec