Archive for September, 2015

Posted: September 30, 2015 in Uncategorized

WARM UP 

  • Roll out/stretch 10 min 
  •      Then 
  • Jump rope x 50 
  • 5 air squats 
  • 5 sit ups 
  •     5 min 

CONDITIONING 

  • 5 deadlift 
  • 10 Box Jump
  • 15 push ups 
  • 20 min amap 
  •   Deadlift 70% 1RM 
  •  Then 
  • Walk/jog 800m (very light cool down)

Posted: September 29, 2015 in Uncategorized

Warm up 

  • Banded directional pull aparts. Foward, overhead, diagonals x20 each 
  • Frog stretch as needed 

Barbell warm up 

  • Muscle snatch x3
  • Snatch x3 
  • Ohs x3 
  • 3 sets 

Strength 

  • Snatch deadlift + hang snatch + ohs 5 sets up to DM. 

Conditioning 

  • 800m run 
  • 25 pwr snatches 50/25 +55/30
  • 40 Burpees
  • 40 wall balls 
  • 25 ohs 
  • 400 m run 

Posted: September 28, 2015 in Uncategorized

WARM UP

  • Hip circle warm up 
  • 400 m run  

STRENGTH

  • Tempo Back Squat 5×5 @ 70%

CONDITIONING 

  • 3 front squats 
  • 5 push ups 
  • 7 knee to elbow 
  • 9 KB swings 
  •     20 min amap 

Posted: September 25, 2015 in Uncategorized

WARM UP

  • Suspension strap row x 10
  • Suspension push up x 10 
  • V ups x 10
  •      5 rounds 

STRENGTH

  • Bench press 5×5 

CONDITIONING 

  • 40 yd sled push 
  • 20 burpees 
  • 20 KB swings 
  •     20 min amap 

24.9.15

Posted: September 24, 2015 in Uncategorized

Warm up 

  • Child pose 2 min 
  • Roll out lats
  • Pidgeon pose 1 min per side 

Barbell warm up 

  • Muscle clean x3
  • Clean x3 
  • FS x3 
  • 3 sets 

Strength 

  • Clean x3 50,60,70,75, 80, 80% 

Conditioning 

  • 15 min amrap
  • 10 lunges 5 per leg 
  • 8 t2b 
  • 6 push press 50/30 +60/40
  • 4 Burpees 
  • 2 cleans 

Posted: September 23, 2015 in Uncategorized

WARM UP 

  • Roll out stretch 5 min

STRENGTH

  • Deadlift 8×2 EMOTM 

CONDITIONING 

  • 50 double Unders 
  • 5 push ups 
  • 10 box jumps 
  • 15 see the lights
  • 20 KB swings 
  •     5 rounds 
  • RX ring dips, GHD Sit up 

22.9.15

Posted: September 22, 2015 in Uncategorized

Warm up 

  • Directional band pull aparts. Foward, overhead and diagonal x20 each 
  • Frog stretch 2 min 

Barbell warm up 

  • Muscle snatch x3
  • Snatch x3
  • Ohs x3
  • 3 sets 

Strength

  • Snatch x3 @50,60,70,75,80,80% 

Conditioning

  • 800m run 
  • 20 hspu 
  • 30 ohs 50/30 +60/35
  • 400m run
  • 15 hspu
  • 20 ohs 

Posted: September 21, 2015 in Uncategorized

WARM UP 

  • Slingshot hip circle warm up
  • 10 squats 
  • 50 jumping jacks 
  •       4 rounds 

STRENGTH

  • Tempo Back squat 5×3
  •        3-3-1

CONDITIONING 

  • Amap 15 min 
  • 3 front squat 
  • 6 pull ups 
  • 9 push ups 
  • Scaled 40/20
  • RX 70/40 

Posted: September 18, 2015 in Uncategorized

WARM UP 

  • Suspension strap warm up 
  •      Susp strap Rows x 10 
  •      Susp strap Push up x 10
  •      V ups x 10 
  •    5 rounds 

STRENGTH

  • Push press 5×3 

CONDITIONING 

  • Indian run 
  •     Then 
  • 30-20-10
  • Lunges per leg 
  • Wall balls 
  • KB swings 

17.9.15

Posted: September 17, 2015 in Uncategorized

warm up 

  • Childs pose 2 min
  • Couch stretch 1 1/2 per side 

Barbell warm up 

  • Muscle clean x3 
  • Clean x3 
  • FS x3 
  • 3 sets 

Strength 

  •  Clean 4×3 60%, 65%, 70%, 75% 

Conditioning 

  • 7 min 
  • 4 cleans 60/30 +70/40
  • 8 push ups 
  • 4 Burpees 
  • Rest 2 min, then 
  • 15-12-9
  • Push press 
  • T2B