Posted: December 2, 2016 in Uncategorized

Warm up

  • Mb Russian twist x 10 ea
  • Reverse push ups x 10
  • Jumping jacks x 50
  •    4 rounds 

Strength

  • Thruster 
  •      Build to max in 10 min 

Conditioning 

  • 2 min MAX REPS at each station
  • Row for calories 
  • 10 wall balls/10 push ups
  • 10 KB swings/10sit ups 
  • 10 alternating DB snatch 
  •     3 rounds  

Posted: December 1, 2016 in Uncategorized

Warm up

  • TRX Burpee x 3 ea leg
  • SB hamstring curl x 10
  • Mb windmill slam x 10
  •  4 rounds 

Strength

  • Push press 6 x 5

Conditioning 

  • 50 T2b 
  • 40 DB Thrusters
  • 30 Single Arm KB swings(per arm) 
  • 20 pistols ea leg
  • 10 Power Cleans 84/61
  • All the way down and then back up

Posted: November 30, 2016 in Uncategorized

Warm up 

  • Roll out 10 min 

Strength

  • Floor press x 3
  • EMOM 10 min 

Conditioning 

  • 25 min amrap 
  • 200 m run 
  • 10 DL 80/60
  • 30 double Unders 

Posted: November 29, 2016 in Uncategorized

Warm up 

  • TRX pikes/crunch x 10
  • SB plank x failure (hands on ball feet on the ground) 
  • 100 m run 

Strength 

  • Hang power clean x 2 
  • EMOM 10 min 

Conditioning 

  • 4 rounds 
  • 10 TRX push ups
  • 15 pull ups
  • 20 burpee hurdle jumps
  • 25 see the lights 

Posted: November 28, 2016 in Uncategorized

Warm up

  • TRX squat x 10
  • Slam ball squat to slam x 10
  • Jumping jacks x 20
  •    4 rounds 

Strength

  • Back squat x 3
  •     Every 45 sec for 10 sets 
  • Pick a weight that is challenging but not near one rep max. 70%-80%

Conditioning 

  • 15-20-25-30
  • Wall balls 
  • KB swings 
  • Front rack KB lunges ea leg
  • 25 double Unders 

Posted: November 25, 2016 in Uncategorized

Warm up 

  • TRX push up x 5
  • SB roll outs x 10
  • Row 100 m 

Strength 

  • Hang clean + clean 
  • EMOM 10 min 

Conditioning 

  • 25 min amrap 
  • 8 hang cleans 
  • 10 pull ups 
  • 12 push ups
  • 14 Russian twists (20/10)
  • 16 weighted lunges20/10

Posted: November 23, 2016 in Uncategorized

Warm up

  • Rollout stretch 10 min

Strength

  • 10 x 3 strict/weighted pull ups

Conditioning 

  • 1 mile run
  • 150 double unders
  • 100 sit ups
  • 50 burpees

Posted: November 22, 2016 in Uncategorized

Warm up 

  • TRX row x 10
  • Mb RDL x 10 
  • SB crunch x 10
  •     5 rounds 

Strength

  • Deadlift
  • Build to a 3 RM max in 15 min 

Conditioning 

  • 10-20-30-20-10 
  • T2b 
  • DL 60/40 
  • Box jumps

Posted: November 21, 2016 in Uncategorized

Warm up 

  • TRX atomic crunch x 10
  • SB hamstring curl x 10
  • 100 m run 
  •    5 rounds 

Strength 

  • Back squat x 3 
  •    EMOM 10 min 

Conditioning 

  • 50 double Unders 
  • 40 Wall balls 
  • 30 push ups 
  • 20 one arm KB swing total 
  • 10 burpees 
  •     2 rounds 

Posted: November 18, 2016 in Uncategorized

HOLIDAY SCHEDULE 

  • THURSDAY 6am 
  • Friday 6am & 7am 

Warm up 

  • 400 m jog
  • Then 
  • 50-40-30-20-10
  • Sit ups 
  • Double under 

Strength 

  • EMOM 10 min 
  • TRX inverted row x 10
  • Candlestick lever x 5

Conditioning 

  • TABATA 
  • Calorie row x 8
  • DB thrusters x 8
  • KB swings x 8 
  • Knees to elbows x 8 
  •   Rest 30 sec between movements