Posted: November 2, 2017 in Uncategorized

Here is a little look into some of the new exercises we will be doing in our new program. I felt that it is critical to front load here exercises. I know there are a lot of videos to watch but they are important pieces to the puzzle moving forward. It is my goal to challenge you guys but provide you with important exercises to help build balance, mobility, stability, and build toward longevity. I would also like for you to come with questions about the how and why we are doing things.

Activation Exercises:

1 Leg SB Bridge

KB Half Kneeling Get Up

TRX Side Plank w Knee Tuck

Prone SB Superman x 10

MB Chops/Rotational Chops

TRX Cossack Squat

Plank to Side Plank

Frog Glute Bridges

TRX Half Kneeling Roll outs

Scorpion Stretch + Push Up

Bird Dog x 10 ea side

TRX Row Complex L,M,H

KB Windmill

Strength:

Hang Clean + Front Rack Lunge

Deadlift from Risers

H Power Snatch + OHS

1 Arm DB Floor Press/Dead Bug

Posted: January 19, 2018 in Uncategorized

Warm UP

  • 25 jumping jacks
  • 15 Trx Crunch
  • 10 ab wheel roll outs
    • 4 rounds

Strength

  • Clean + 3 push Press EMOM 8 MIN
  • Build to a DM

Conditioning

  • Spin Sprints 40 sec
  • Slam Balls 40 sec
  • TRX Rows 40 sec
    • 6 rounds rest 20 sec between rounds
  • Run 800 m

Posted: January 18, 2018 in Uncategorized

Warm Up

Strength

  • Deadlift x 2 + power clean
  • EMOM 8 min build to DM

Conditioning

  • 5 hang clean 70/50
  • 10 push press
  • 15 bw squats
  • 200 m run
  • Amap 25 min

Posted: January 16, 2018 in Uncategorized

Warm Up C

Strength

  • Floor press x 5 (Build to a heavy set of 5)
  • Strict pull up x 5
    • EMOTM 8 min

Conditioning

  • 4 Rounds:
    1 Min PuSh Ups
    1 Min Push Press 60/35
    1 Min KB swings
    1 Min DB Thrusters
    1 Min Double Unders
    1 Min Rest
    Score total reps

Posted: January 16, 2018 in Uncategorized

Warm Up B

Strength

  •  Hang Power Clean x 3
  • EMOM x 8 min build to DM

Conditioning

  • 50-40-30-20-10
  • Wall balls
  • V ups
  • Push ups

Posted: January 15, 2018 in Uncategorized

Holiday schedule 6&9am and 4&5pm

Warm Up A

Hip Rotation + Hip Lift x 10 ea

Fencing Stretch x 5 ea side

TRX Dynamic Plank x 20 reps

◦ Banded OH stretch + OHS x 10

Side Plank + Adduction x 20 ea

▪ 3 rounds

Strength

  • Front squat x 8 emom 8 min
  • Min 1,2,3 55%
  • Min 4,5,6 65%
  • Min 7,8 75%

Conditioning

  • 20 kb swings
  • 10 pull ups
  • 400 m run
  • 5 rounds

Posted: January 12, 2018 in Uncategorized

Warm Up

  • 50 Jump Rope
  • 25 KB Swings
  • 15 BW Squats
    • 3 rounds

Strength

  • Thruster x 3
  • EMOM 8 min
  • build to DM

Conditioning

  • 100 one arm dumbbell thrusters (50 per)
    200m run
    90 sit ups
    200 m run
    80 double unders or 240 singles
    200m run
    70 dumbbell walking lunges (35 per)
    200m run
    60 Russian twists ( same weight as dumbbell)
    200m run
    50 push ups

Posted: January 11, 2018 in Uncategorized

Warm Up

Strength

  • Deadlift from risers x 3
  • EMOM 8 min build to DM

Conditioning

  • 3 rounds, at 100% effort:
    Run 200m
    20 Kettlebell Swings 70/53lbs
    10 See the lights
    10 Double KB front squats 53/35
    10 Burpees
    20 Kettlebell Swings 70/53lb
    Rest 2 minutes between rounds.

Posted: January 10, 2018 in Uncategorized

Warm Up C

Strength

  • DB Floor press x 10
  • Strict pull up x 5
    • EMOTM 8 min

Conditioning

  • ENDURANCE 24 min
  • 40 sec bike sprints/rest 20 sec
    40 sec squats/rest 20 sec
    40 sec push ups/ rest 20 sec
    40 sec V ups/ rest 20 sec

Posted: January 9, 2018 in Uncategorized

Warm Up B

Strength

  •  Hang Power Clean x 3
  • EMOM x 8 min build to DM

Conditioning

  • 20 kbs
    15 push ups
    10 Burpees
    5 pwr Cleans 80/50
    Rest 1 min
  • 5 rounds

 

Posted: January 8, 2018 in Uncategorized

Warm Up

Strength

  • Front Squat EMOM
    • 10 @ 50%
    • 10 @ 50%
    • 10 @ 60%
    • 10 @ 60%
    • 10 @ 70%
    • 10 @ 70%

Conditioning

  • EMOTM 7
  • Push Press x 5
  • Wall Balls x 10
    • Rest 1 in
  • EMOTM 7
  • KB Swing x 10
  • Push Up x 10