Posted: August 25, 2016 in Uncategorized


WARM UP 

  • 10 squats 
  • 10 hollow rocks 
  •    4 rounds 
  •  Then 
  • High hang snatch x 3
  • Ohs x 3
  • Snatch balance x 3 
  •   5 min 

STRENGTH 

  • Snatch+hang snatch+ohs
  •    EMOM 10 min
  •    Build in weight 

CONDITIONING 

  • EMOTM 24 minutes 
  • 1st-30 double unders/90 singles 
  • 2nd- 8 burpees
  • 3rd- 15 sit ups 
  • 4th- 8 KB snatches

Posted: August 24, 2016 in Uncategorized

WARM UP 

  • TRX Atomic crunch x 10
  • Ball slams x 10
  •    5 rounds 

STRENGTH 

  • Deadlift x 5
  •   Build as high as you can in 10 min 

CONDITIONING 

  • 8 rounds 
  • 10 pull ups
  • 10 burpee box jump overs
  • 10 Dips box/ring
  • 10 wall balls 
  • 10 see the lights 

Posted: August 23, 2016 in Uncategorized

WARM UP 

  • TRX lunge x 10 Ea 
  • Plank on foam roller x 30 sec 
  • SB crunch x 15
  •    4 rounds 

STRENGTH 

  • Power clean + full clean 
  •   Build as high as you can in 10 min

CONDITIONING 

  • 20 min AMRAP 
  • 15 push press
  • 15 Thrusters 
  • 15 front squats 
  • 15 power cleans
  • 15 DL 
  • 200 m run 

Posted: August 22, 2016 in Uncategorized

WARM UP 

  • TRX squat + row x 10
  • Hanging leg raise x 10
  • Jump ropes x 50
  •   4 rounds 

STRENGTH

  • Rear rack lunges x 5 Ea leg 
  •    EMOM 7 min 

CONDITIONING 

  • 10 front squats 60/35
  • 20 KB swings 
  • 30 double Unders 
  •     5 rounds 
  • Finish with 
  • 1 min plank 
  • 10 hollow rocks 
  •    3 rounds 

Posted: August 19, 2016 in Uncategorized


Happy birthday Christie. You are an incredible part of our gym family and were so blessed your a part of it. 

low row + bicep curl x 10

Stability Ball DB Press x 10

Hanging Leg Raise x 15

4 rounds

STRENGTH
Deadlift x 3 Build as High as you can in 15 min

CONDITIONING
AMRAP 20 Minutes:

2, 4, 6… Thruster 40/25

2, 4, 6… Burpee over Bar

Posted: August 18, 2016 in Uncategorized

WARM UP 

  • Squat holds x 2 min 
  • Pigeon pose x 1 min ea
  • Knee in corner x 1 min ea
  • 10 BW squats 
  • 10 push ups 

STRENGTH 

  • Power clean x 2 
  • Build up in 10 min 

CONDITIONING 

  • 50-40-30-20-10 
  • See the lights
  • Spider-Man push up 
  • TRX Atomic crunch 
  • Mountain climbers 
  • Squat jumps
  • *run 800 btwn rounds 

Posted: August 17, 2016 in Uncategorized

WARM UP 

  • Roll out/mobilize 10 min 

CONDITIONING 

  • 25 AMRAP 
  • 10 pull ups
  • 10 DB thrusters45/25
  • 10 TRX push ups
  • 10 T2B
  • 10 ball slams 30/20 

COOL DOWN 

  • Jog 800m 

Posted: August 16, 2016 in Uncategorized

WARM UP

  • TRX atomic crunch x 10
  • Banded good mornings x  10
  • Hanging leg raise x 10
  •    4 rounds 

STRENGTH

  • deadlift x 5
  • Build as high as you can in 10 min 

CONDITIONING 

  • 12-9-6-3-6-9-12 
  • DL 85/60 
  • Burpees over bar
  • Between each round 30 double unders or 90 singles. 

Posted: August 15, 2016 in Uncategorized

WARM UP 

  • TRX Body saw x 10
  • Lunges x 5ea leg
  • 100 m run  
  •     4 rounds 

STRENGTH 

  • Box squat x 8
  • E90sec 

CONDITIONING 

  • 10 KB front squats 
  • 15 KB swings 
  • 200m med ball run 
  •     8 rounds 

Posted: August 12, 2016 in Uncategorized

WARM UP 

  • TRX pike x 10 
  • L sits x failure 
  • Sampson lunge x 5ea. 
  •     4 rounds 

STRENGTH

  • Push press x 3
  • Build as high as you can in 10 min

CONDITIONING 

  • 8x,
  • 100 m sprint
  • 10 push ups
  • 10 pull ups
  • 10 DB thrusters
  • 10 box jumps
  • 10 burpees 
  • 10 ball slams