Archive for April, 2014

Suns out guns out

Posted: April 30, 2014 in Uncategorized

Warm up
1500m row
Then
10 TRX bicep curls
10 TRX tricep extensions
4 rounds

Strength
Push press x 1
Push jerk x 1
Split jerk x 1
EMOTM 10 min

Conditioning
20 push press 60/35
20 lunges per leg
20 push ups
20 RKBS
3 rounds

29.4.14

Posted: April 29, 2014 in Uncategorized

400M Run

3 Muscle Snatches
3 OHS
3 Snatches below knee
5rds

Strength
Snatch + 2 OHS up to DM
Dropsets @ 70% 3×1

Conditioning
21-15-9-15-21
Wall Balls
See the lights
T2B

2 Pwr snatches 60/30 after each set

Posted: April 28, 2014 in Uncategorized

Warm up
Pigeon pose
Runners stretch

Air squat x 10
Sprinters sit ups x 10
Reverse crunch x 10
4 rounds
Strength
Tempo front squats
5×3 (3-0-1)

Conditioning
100 double unders
50 hang cleans 60/35
50 push press 60/35
100 double unders

Posted: April 25, 2014 in Uncategorized

Warm up
Jump rope 10 min every fail alternating v ups x 5
Prone cobra x 5

Strength
1a) floor press 5×10
1b) TRX rows 5×12 (2 sec hold at top)

Conditioning
20 RKBS
30 double unders
Bear crawl 40 ft
AMRAP 20 min

24.4.14

Posted: April 24, 2014 in Uncategorized

Warm up
50 Jumping Jacks
20 Push Ups
20 Squats
2rds

Strength
Pwr Clean+ Clean to DM
Dropsets at 3×1 @70% of DM

Conditioning
800 M run

50 Burpees
40 Front Rack Lunges 40/20 (20 per)
30 Push Press 40/20
2 Rds

400m Run

Posted: April 23, 2014 in Uncategorized

Warm up
Roll out low back/hips/glutes 10 min

Hollow rocks x 10
Plank march x 10@
Glute bridge x 10
Plank rocks x 10
5 rounds

Strength
BB Bent Rows 5 x 5

Conditioning
Deadlifts x 1 @ 120/70
Wall balls x 5 20/14
Sit ups x 7
AMAP 25 min

22.4.14

Posted: April 22, 2014 in Uncategorized

Warm up
400m run

Muscle snatch x3
OHS x3
Snatch below knee x3
Sets

Strength
Snatch + hang snatch up to DM
Drop sets snatch @70 3×1 of DM

Conditioning
200m
5 pwr snatch 50/30
10 pull ups
6rds

Posted: April 21, 2014 in Uncategorized

Warm up
DB squat and curl x 10
TRX rows w pause x 10
5 rounds

Strength
Box squat x 3 @ 80%
EMOTM 10 min

Conditioning
Cluster x 2 @ 70/50
Double under x 20
EMOTM 7 min
Rest 3 min
Hang clean x 2 @ 70/50
HSPU x 5
EMOTM 7 min

Posted: April 18, 2014 in Uncategorized

Warm up
Squat stretch
Bw squat x 5
Candlesticks x 10
Back extension x 10
5 rounds

Strength
Deadlift 6×2

Conditioning
Battling ropes alternating 1 min
DB hang Clean 1 min
TRX Rows 1 min
V Ups 1 min
Rest 1 min
4 rounds

17.4.14

Posted: April 17, 2014 in Uncategorized

Warmup
High Knees
Buttkickers
Toe touches
Heel Grabs

Frog Stretch x20
Mountain Climbers x20

Strength
5 Min to Warmup
Emom 12 Min
Clean + 2 Push Press
Increase in weight each rd or stay at set weight fro all Rds

Conditioning
100 Double Unders
90 Lunges (45 per leg)
80 Push ups
70 thrusters 20/15
60 Jump Squats
50 Burpees

200m sprint