Posted: June 26, 2017 in Uncategorized

Warm up 

  • TRX squat jumps x 10
  • Plank hold x 1 min 
  • Groiners x 20
  •    4 rounds 

Strength 

  • Front squat 5 x 5

Conditioning 

  • Emom 21 min 
  • Minute 1 10 toes to bar 
  • Minute 2 5 Front Squat 60/35
  • Minute 3 10 box jump 

Posted: June 23, 2017 in Uncategorized

Warm up 

  • TRX atomic crunch x 30 sec 
  •   Rest 30 sec
  • TRX body saw x 30 sec 
  •   Rest 30 sec 
  • Glute bridge x 30 sec 
  •    Rest 30 sec
  • 5 rounds 

Conditioning 

  • 16 min EMOM (every minute on the minute)
  • 3 push Press (80% 1RM)
  • 5 Pull ups
  • 5 burpees ea 

1st minute: Partner A completes 3 push Press (80% 1RM) while Partner B completes  Pull ups. Then 

Then swap for the second minute, etc.

  • Then 1600m med ball run (1 ball)

Posted: June 22, 2017 in Uncategorized

DUE TO THE HEAT THURSDAY NIGHT CLASS WILL BE OPEN GYM FROM 4-5pm. 

WARM UP 

  • Atomic push up x 15
  • Side plank x 30 sec 
  • Lunges x 10 ea 
  •   4 rounds 

STRENGTH 

  • Deadlift x 3 @%85
  • Emom 10 min 

CONDITIONING 

  • 50-40-30-20-10
  • Wall balls 
  • Double unders x 2

AB CIRCUIT 

  • 50 heel taps 
  • 30 sec hollow hold 
  • 50 v ups 
  • 60 sec plank 
  •   3 rounds 

Posted: June 21, 2017 in Uncategorized

*DUE TO THE HEAT TUESDAY, WEDNESDAY and THURSDAY EVENING CLASSES WILL BE OPEN GYM FROM 4-5pm ONLY! 

Warm up 

  • Roll out stretch 10 min 

Strength 

  • Deadlift 7×3 
  • Build as high as you can 

Conditioning 

  • Body weight squat x 20
  • 1 arm kb swing x 15ea
  • Burpee box jump x 10
  • 6 rounds for time 

Buy out 

  • Reverse crunch x 20 
  • See the lights x 20 
  • Plank x 1 min 
  •    5 rounds 

Posted: June 20, 2017 in Uncategorized

*DUE TO THE HEAT TUESDAY, WEDNESDAY and THURSDAY EVENING CLASSES WILL BE OPEN GYM FROM 4-5pm ONLY! 

Warm up 

  • TRX pikes x 20 
  • SB hamstring curls x 15
  • 100 m run 
  •    10 min 

Conditioning 

  • 30-25-20-15-10-5
  • Wall balls 
  • Push ups 
  • Jumping lunges ea leg
  • Mb vups
  • 50 double unders ea round 

Posted: June 19, 2017 in Uncategorized

*DUE TO THE HEAT TUESDAY, WEDNESDAY and THURSDAY EVENING CLASSES WILL BE OPEN GYM FROM 4-5pm ONLY! 

Warm up 

  • TRX roll out x 15 
  • Mb slams x 10 
  • Candlestick levers x 5
  •    5 rounds 

Strength 

  • Front squat 10×3
  • Emom 

Conditioning 

  • 20 min amrap 
  • 5 chest to bar pull up 
  • 5 full cleans 70/50
  • Run 200 m 

Posted: June 16, 2017 in Uncategorized

Warm up 

  • Db squat curl and press x 10
  • SB planks x 1 min 
  • Lateral lunge x 10
  •     4 rounds 

Conditioning 

  • 3 rounds in order as fast as possible:
  • 60 Box Jump
  • 50 Ball Slams
  • 100 Walking Lunges
  • 30 Pushups
  • 100 Double Unders
  • 400m Run

Only one partner can work at a time.

Partners can break up reps between them as desired.

Posted: June 15, 2017 in Uncategorized

Warm up 

  • TRX atomic crunch x 20
  • Hollow rocks x 15
  • Groiners x 10 ea
  •   4 rounds 

Conditioning 

  • 1 min double unders 
  • 1 min kb swing 
  • 1 min burpees 
  • 2 min double unders 
  • 2 min kb swing 
  • 2 min burpee 
  • 3 min double unders 
  • 3 min kb swing 
  • 3 min burpee 

Buy out 

  • 10×100 m sprints 

Posted: June 14, 2017 in Uncategorized

Warm up 

  • Roll out stretch 10 min 

Strength 

  • Clean + power clean 
  • Build up in 10 min 

Conditioning 

  • 800m run 
  •   Then
  • 2-4-6-8-10-12-10-8-6-4-2
  • Wall balls 
  • 1 arm db snatch 
  •     Then
  • 800m run

Posted: June 13, 2017 in Uncategorized

Warm up 

  • Mb slams x 15
  • V ups x 10 
  • Sampson lunge x 20
  •   3 rounds 

Conditioning

  • 6 Rounds For Time
  • Run 400m
  • 20 Kettlebell Swings (52lbs/35lbs or 24kg/16kg)
  • 10Pull ups

Buy out 

  • 50 double unders 
  • 25 see the lights  
  •      4 rounds