Archive for April, 2015

30.4.15

Posted: April 30, 2015 in Uncategorized

Warm up 
high knees 
butt kicker
heel grabs 
toe touches 
knee hugs into lunges 

barbell warm up 
muscle clean x3 
fs x3 
jerk x 3

strength 
clean pull + clean x2 + jerk to DM 
dropsets 5×1 @ 75% of DM 

conditioning 
7 rds  
8 wall balls 
6 kbs (heavy)
4 pwr cleans 80/40

for quality 
bent over row x12
kb side bend x12 per side 
4 sets 

Posted: April 29, 2015 in Uncategorized

WARM UP

  • Roll out stretch 5 min 

STRENGTH

  • Deadlift 5×3 @ 80%

CONDITIONING 

  • 10 Unbroken Thrusters 40/20
  • 50 Double Unders
  • 1 Min Plank
  • 400M Run
  •     30 min AMAP
  • *if you drop/fail a thruster 10 burpee penalty 

    28.4.15

    Posted: April 28, 2015 in Uncategorized

    warm up
    10 min double under practice or max double under attempts 

    barbell warm up 
    muscle snatch x3 
    OHS  x3 
    snatch x3

    strength 
    snatch pull + snatch x2 up to DM
    dropsets 5 sets @75% of DM 

    conditioning
    7 min amrap 
    3-6-9-12 add 3 per set 
    snatch 50/30
    box jumps
    see the lights 20/10

    then 
    50-40-30-20-10
    double unders 
    sit ups 

    Posted: April 27, 2015 in Uncategorized

    WARM UP  

    • Slingshot hip circle warm up
    • 20 squats 
    • 50 jumping jacks 
    •    3 rounds 

    STRENGTH

    • squat 5×3 @ 80%

    CONDITIONING 

    • 1-2-3-4-5-6-7-8-9-10
    • Front squat 60/40
    • Burpee 
    • Toes to bar 

    Posted: April 24, 2015 in Uncategorized

    WARM UP 

    • Roll out 5 min 
    • Ladders 5 min

    STRENGTH

    • Push press 3×10 @65%

    CONDITIONING 

    • 20-15-10
    • Hang clean 
    • Wall balls 
    •       Rest 2 min 
    • 20-15-10
    • Sdlhp
    • See the lights 
    •       Rest 2 min
    • 1600m run 

    23.4.15

    Posted: April 23, 2015 in Uncategorized

    warm up
    high knees 
    butt kickers 
    heel grabs 
    toe touches 
    knee hugs to lunges 

    barbell warm up
    muscle cleanx3
    Fs x3 
    jerk x3

    3 sets 

    strength 
    Every 1 1/2 minutes 2 cleans  + FS  + jerk increasing weight 7 sets 

    conditoning 
    7 toe to bar 
    7 FS 60/30
    7 shoulder to overhead ” ” 
    7 min 

    5 min 
    max double unders attempts 
    match in sit ups per set

    HAPPY BIRTHDAY CAITLIN

    Posted: April 22, 2015 in Uncategorized

     

    Happy birthday to the coolest Canadian that I know. We’re blessed that your part of our gym family!! Happy Birthday Caitlin!!

    WARM UP

    • Roll out 5 min 
    • 5 jump rope

    STRENGTH

    • Deadlift 3×10 @ 65%

    CONDITIONING  

    • “CANADIAN BACON”
    • 29 KB Swings 
    • 29 box jump
    • 29 push up 
    • 100m lunges
    •      4 rounds 

    21.4.15

    Posted: April 21, 2015 in Uncategorized

    warm up
    100 jumping jacks
    mountain climbers x20 
    frog stretch as needed

    barbell warm up
    muscle snatch x3
    ohs x3 
    snatch x3 
    3 sets 

    strength 
    Every 2 minutes 2 snatch + 2 ohs increasing weight 7 sets 

    conditioning
    800 m run 

    10 Burpees
    15 pull ups
    10 Hspu
    4 rds 

    50 doubles unders 

    Posted: April 20, 2015 in Uncategorized

    WARM UP 

    • Slingshot hip circles
    • 20 BW squats/50 jumping jacks 

    STRENGTH 

    • 3×10 Back Squats @65 

    eCONDITIONING 

    • 25 burpees 
    • 25 KB swings 
    • 25 squats 
    • 3 rounds. 

    Posted: April 17, 2015 in Uncategorized

    CONDITIONING

    • 10 min jump rope every fail 5 pull ups 10 push ups 15 BW squats 
    • TABATA BATTLING ROPES 10 rounds 

    Strength 

    • 20 min to build to a max push press 

    CONDITIONING 

    • LOW sled push x 40 yds, 10 v ups 15 rounds