Archive for May, 2014

Posted: May 30, 2014 in Uncategorized

Warm up
Roll out 10 min

Strength
EMOTM 10 min
3 DL @80%

Conditioning For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

29.5.14

Posted: May 29, 2014 in Uncategorized

Warm Up
High Knees
Butt Kickers
Toe Touches
Heel Grabs

Frog Stretch x20
Mountain Climbers x20

Strength
2 Cleans + Jerk up to DM

Conditioning

50 Double Unders
50 Sit Ups
50 Box Jumps

40 Double Unders
40 Sit ups
40 Lunges (20 per leg)

30 double unders
30 Sit ups
30 Burpees

Posted: May 28, 2014 in Uncategorized

Warm up
5 candlesticks
5 leg raise
5 squats
6 rounds
800 m run

Conditioning
10 1 arm kb swing
5 HSPU
10 see the lights
20 min AMRAP
Top of every minute 15 double unders

27.5.14

Posted: May 27, 2014 in Uncategorized

Warm up
Roll out
It band 10-15
Adductor ” ”
Back ” ”
Lats ” ”

10 min to warm up and find 2rm snatch for DM
7 min Emtom 2 snatches at 70% of DM

Conditioning
15 min amrap
3 overhead squats 40/20
6 burpees
9 push ups
12 lunges (6 per leg)

Posted: May 26, 2014 in Uncategorized

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MURPH
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Stick to the script

Posted: May 23, 2014 in Uncategorized

Warm up
The Limber 11
1. Foam Roll IT Band: 10-15 passes
2. Foam Roll Adductors: 10-15 passes
3. SMR Glutes (lax ball): 30sec. – 2min.
4. Bent-knee Iron Cross x 5-10 each side
5. Roll-overs into V-sits x 10
6. Rocking Frog Stretch x 10
7. Fire Hydrant Circles x 10 fwd/10 bwd
8. Mountain Climbers x 10 each leg
9. Cossack Squats x 5-10 each side
10. Seated Piriformis Stretch x 20-30sec. each side
11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

Conditioning
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

22.5.14

Posted: May 22, 2014 in Uncategorized

Warm Up
High Knees
Butt Kickers
Toe Touches
Heel Grabs

Arm Circles Bkwrd/Fwd x30

Strength
5X5 Push Press

Weighted Planks
5x Faliure

Conditioning
15 Push Press 40/20
25 Double Unders
30 Lunges (15 per leg)
6 Rds
1 Min rest between rds

20.5.14

Posted: May 20, 2014 in Uncategorized

Warm Up
Muscle Snatch x3
OHS x3
Snatch Below Knee x3

5 rds

Snatch + OHS x2 up to DM
Dropsets at 70% of DM x3

Conditioning

200M Run
50 Push ups
50 Squats
200M Run
50 Push Ups
50 Sit ups
200M run
50 Push Ups
50 Jump Squats
200M
50 Push ups
50 T2B

Posted: May 19, 2014 in Uncategorized

Warm up
Runners stretch
Calf stretch
Hip cross
400m run

Strength
5/5/5/3/3/3/1/1/1
Front squat

Conditioning
8 burpees
6 front squats @60/35
4 pull ups
2 thrusters @60/35
AMAP 15 min

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Posted: May 16, 2014 in Uncategorized

Warm up
10 candlestick levers
10 GHD Sit ups
5 rounds

50-40-30-20-10
Double unders sit ups

Conditioning
EMOTM 5 min
10 DB hang clean and thruster
10 push ups
Rest 1 min
EMOTM 5 min
10 1 arm kb swing
5 plate burpees
Rest 1 min
EMOTM 5 min
10 kb goblet squats
10 hanging leg raise

Run to Davis