Posted: July 26, 2016 in Uncategorized

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stability ball DB press

WARM UP

  • TRX 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 15 Minutes:
    2, 4, 6… Thruster 40/25
    2, 4, 6… Burpee over Bar

Posted: July 24, 2016 in Uncategorized

WARM UP

  • TRX Plank x 1 min
    SB Back Extension x 10
    Lunging MB Twist x 10 ea side
    4 rounds

STRENGTH

  • OH Squats x 3 EMOM 10 min

CONDITIONING

  • Burpees x 5
    OH Barbell Lunges x 10 ea leg
    Wall Balls x 15
    8 rounds

Posted: July 22, 2016 in Uncategorized

WARM UP

  • TRX Mountain Climbers x 10 ea
    Stability Ball Roll Out x 15
    Burpee Ball Slam x 10
    4 rounds

CONDITIONING

  • Buy in 800m run/800m Row
  •     3 rounds
  • 20 DL 40/25
  • 40 Box jump overs
  • 60 Leg Lifts
  • Buy Out 800m run/800m row

Cool Down

  • TRX Forward Lunge 1 min per side
  • TRX Hip Hinge 1 min total
  • TRX knee in corner 1 min per side
  • Arch Push up x 20

 

Posted: July 21, 2016 in Uncategorized

WARM UP

  • Barbell Wam up
    Snatch pull x 1
    Snatch High pull x 1
    Snatch high hang x 1
    OHS x 1

5 Min

STRENGTH

  • 15 Min Build to Daily Max
    Hang Snatch + OHS

CONDITIONING

  • EMO2M 24 MINUTES
  • 3 Pistol Squats (per leg)
  • 4 HSPSU
  • 5 Barbell Lunges per leg
  • 6 Dips (box/ring)
  • Air squats even/Burpees odd for remainder of time

Posted: July 20, 2016 in Uncategorized

WARM UP

  • Roll out stretch/ Set up
    5 min

CONDITIONING

  • 2 Deadlifts 100/80
    4 Burpees
    6 Box Jumps
    800m run
    30 min AMRAP

COOL DOWN

  • TRX Forward Lunge x 1 min each side
  • TRX Wall Slides (Stand Facing Straps) x 15
  • TRX Figure Four Stretch x 1 min each side
  • Cossack Squat holds x 1 min each side

Posted: July 19, 2016 in Uncategorized

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Stability Ball Knee Tucks

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TRX row

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TRX Bicep Curl

WARM UP

  • TRX low row + bicep curl x 12
    Stability Ball tucks x 12
    Hollow Rocks x 15
    4 rounds

STRENGTH

  • Power Clean x 2
    Push Press x 1
    Build as high as you can in 10 min

CONDITIONING

  • AMAP 10 min
  • 10 pull ups
  • 15 thrusters 40/25
  • AMAP 10 min
  • 10 T2B
  • 15 Burpees

Posted: July 18, 2016 in Uncategorized

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WARM UP

  • TRX OHS x 15 (see above photo)
    Plank + reach x 10 ea side (see above photo)
    Hanging Leg Raise x 10 + 5 sec hold at top
    4 rounds

STRENGTH

  • Barbell Lunge x 3 ea leg
    EMOM 10 min
    build in weight

CONDITIONING

  • 10 BW Squats
    10 1 arm KB Swings
    10 Double Unders
    20 BW Squats
    20 1 arm KB Swings
    20 double unders

20 min AMAP keep building as high as you can in 20 min

Fun Friday

Posted: July 15, 2016 in Uncategorized

Today we are going to work in teams of two. One partner will be A and the other will be B. We will do three sets of each exercise resting 15 sec between each. After 3 sets are complete partner A will switch with partner B during the 15 sec rest. After both have done 3 sets of each exercise we will all rest 1:15 then start the second set of exercises rotating in the same way.

Warm Up 400m run

1 Minute Rounds/15 sec rest

A. TRX Spiderman Push Ups x 3  rounds

B. KB Suitcase Lunge x 3 rounds

rest 1:15   rotate A to B

A. TRX Squat to Y x 3 rounds

B. Squat Curl Slam Ball x 3 rounds

rest 1:15 rotate A to B

A. TRX Roll Outs x 3 rounds

B. Stability Ball Crunch x 3 rounds

rest 1:15 rotate A to B

A. KB Swing x 3

B. Plank on Foam Roller x 3

rest 1:15 rotate A to B

Cool Down 400m run

Roll out 5 min

 

Posted: July 13, 2016 in Uncategorized

WARM UP

  • Snatch pull x 1
    Snatch High pull x 1
    Snatch high hang x 1
    OHS x 1

STRENGTH

  • 15 Min Build to Daily Max
    Snatch x 2

CONDITIONING

  • 8 rounds
  • 10 SDLHP 40/25
  • 12 PULL UPS
  • 14 Power Cleans 40/25
  • 16 TRX Push Ups
  • 200 m run

Posted: July 12, 2016 in Uncategorized

WARM UP

  • Roll out stretch/ Set up
    5 min

STRENGTH

  • 1 Deadlift 120/80
    3 Push Ups
    5 Wall Balls
    AMAP 30 min
    Every 5 min run 400m

MOBILITY

  • pigeon pose 2 min
  • Knee in the corner 2 min
  • Runners stretch hold 2 min
  • TRX Sampson Lunge 1 min per