Posted: August 17, 2018 in Uncategorized

Warm up

  • 10 TRX Crunch
  • 5 two way shoulder raise
  • 10 kb goblet squats
  • 25 jumping jacks

Strength

Conditioning

  • OH Kb Carry R/L 100m
  • KB suitcase carry R/L 100m
  • Goblet Carry 100 m
  • 10 Min Amrap
  •   Then
  • 5 DB snatch ea
  • 5 Slam Balls
  • 10 knees to elbow
  •    10 min Amrap

Posted: August 16, 2018 in Uncategorized

Warm Up D 20 mi

  • conditioning
    • 20 min amrap
    • 15 strict pull ups
    • 20 kb swings
    • 100m db farmer carry

    Posted: August 15, 2018 in Uncategorized

    Warm Up C 15 min

    Strength

    Conditioning

    • 25-20-15-10-5
    • Back squats (60/40)
    • Box jumps
    • Hand release push ups

    Posted: August 14, 2018 in Uncategorized

    Warm Up B 20 min

    Conditioning

    5 rounds 20 pistol squats total 25 see the lights overhead kB walking lunge 40 total 200m run

    Posted: August 13, 2018 in Uncategorized

    Warm Up A 15 min

    Strength

    Conditioning

    • 15-12-9
    • Thrusters
    • Pull Ups
    • rest 2 min
    • 12-9-6
    • Rest 2 min
    • 9-6-3

    Posted: August 10, 2018 in Uncategorized

    Warm up

    • Roll out 5 min
    • 25 single jump ropes
    • 100 m kb farmers carry
    • 10 hollow rocks
    • 10 min
  • Strength
    • Sumo deadlift 10 x 2 EMOM @ 80%

    Conditioning

    • 20 kb swings
    • 10 see the lights
    • 20 kb high pulls
    • 10 mb v ups
    • 20 min amrap

    Posted: August 9, 2018 in Uncategorized

    Warm Up D 20 mi

  • conditioning
    • 20 min amrap
    • 15 strict pull ups
    • 20 kb swings
    • 100m db farmer carry

    Posted: August 8, 2018 in Uncategorized

    Warm Up C 15 min

    Strength

    Conditioning

    • 4 rounds
    • 11 back squats
    • 7 burpee wall balls
    • 400m run.

    Posted: August 7, 2018 in Uncategorized

    Warm Up B 20 min

    Conditioning

    Tabatta air squats then 15 min amrap 10 db snatch each arm 10 burpee box Jumps

    Posted: August 6, 2018 in Uncategorized

    Warm Up A 15 min

    Strength

  • Conditioning