Archive for May, 2015

Posted: May 29, 2015 in Uncategorized

WARM UP

  • 50 jumping jacks 
  • 25 air squats 
  • 10 push ups 
  •       3 rounds.  

STRENGTH

  • Press 5×3 @ 95%

CONDITIONING 

  • Low sled push 10×40 yds (heavy sled)
  • 4×400 m repeats (try to beat your previous time, for every failed attempt 25 burpees immediately after run) 

28.5.15

Posted: May 28, 2015 in Uncategorized

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

barbell warm up
muscle clean x3
clean x 3 
jerk x3 

strength
EMOTM 12 min
Cleans x2 and jerk starting around 60% increase weights as needed EMOTM till 8th min last 4 min at heviest weight and at every 2 min 

conditioning
15 min 
10 push press 50/30 +60/35
8 front rack lunges 
6 see the lights 

Posted: May 27, 2015 in Uncategorized

Warm up

  • Roll out 5 min 
  • Hip cross 
  • Hamstrings
  • Leg swings 

Strength

  • Deadlift 5×3 @ 90%

Conditioning 

  • 10-20-30-40-50
  • Wall balls 
  • KB swings 
  • Push ups 
  • Double Unders x 2

26.5.15

Posted: May 26, 2015 in Uncategorized

warm up 
50 jumping jacks 
20 arm circles fwd/ bkwd 
20 mountain climbers per leg
frog stretch as needed 

barbell warmup
3 muscle snatches 
3 snatches 
3 ohs 
3 sets 

strength 
EMOTM 12 min 
2 snatches starting around 60% increase weights as needed EMOTM till 8th min last 4 min at heviest weight and at every 2 min 

conditioning 
15 ohs 60/35 +70/40
30 toe to bars 
400 m run 
10 ohs 
20 chest to bar pull ups
200 m run
5 ohs 
15 burpee box jumps

Posted: May 22, 2015 in Uncategorized

WARM UP 

  • Lunge 20 yds 
  • 10 push ups 
  • 50 jumping jacks 
  • Battling rope circuit 30 on 30 off 5 rounds

STRENGTH 

  • Push Press 3×10 @ 85%

CONDITIONING 

  • Prowler push x 40 yds men 40 kg women 20kg
  • 10 squats
  • 10 push ups 
  • 10 v ups 
  •        10 rounds  

21.5.15

Posted: May 21, 2015 in Uncategorized

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

barbell warm up
muscle clean x3 
Clean x3 
jerk x3 
3 sets

strength
clean + hang clean + jerk to DM 
dropsets @ 75% of DM clean and jerk

conditioning
12-9-6-3
FS 60/30 + 70/40
Burpee box jump 
hspu 

200 m plate carry after each round 

Posted: May 20, 2015 in Uncategorized

  WARM UP 

  • Roll Out Low Back 2 min
  • Hip cross x 20 per side
  • Banded hamstring x 1 min per side
  • Mountain climbers x 20 per side

STRENGTH

  • Deadlift 3×10 @ 85% 

CONDITIONING 

  • 400m run
  •      5 rounds 
  • 10 thrusters 
  • 15 push ups 
  • 400m run
  •      5 rounds
  • 10 KB Swings
  • 30 Double Unders 
  • 400m run

19.5.15

Posted: May 19, 2015 in Uncategorized

warm up
75 jumping jacks
20 mountain climbers 
frog stretch as needed

barbell warm up 
muscle snatch x3
snatch x3 
ohs x 3

strength 
snatch + hang snatch to DM
drop sets @ 80% 7×1 of DM 

conditioning 
EMOTM  14m 
Odd
2 power snatch 60/30 +70/35
4 Burpees

Even 
2 snatches ” ”
4 pull ups 

Posted: May 18, 2015 in Uncategorized

Warm up

  • Slingshot hip circles 
  • 6 min high knee jump rope  

STRENGTH

  • Squat 3×10 @ 80%

CONDITIONING

  • 30-20-10
  •  Cluster 60/35
  •  Burpee
  • (Finish w ab circuit)

Posted: May 15, 2015 in Uncategorized

Warm up 

Ladders 8 min 
5 hollow rocks 
5 push ups every round 
Strength 
Push press 5×3 @ 85%
Conditioning 
Low sled push 10×40 yds 
Push up x 10
V up x 10