Archive for November, 2015

Posted: November 30, 2015 in Uncategorized

WARM UP

  • Sling shot hip circle
  • 10 squats
  • 10 sit ups
  • 10 hip cross
  •     4 rounds

STRENGTH

  • 5×10 back squat
  •       20 min

CONDITIONING

  • 5 front squats 80/60
  • 10 box Jumps
  • 15 sit ups
  •    8 rounds
  • at the top of every minute 10 KB swings

Posted: November 25, 2015 in Uncategorized

WARM UP

  • Roll out 10 min 
  • Jumping jacks 30 sec
  • Squats 30 sec 
  • Hollow rock 30 sec
  • AIRDYNE 30 sec 
  •     5 rounds 

CONDITIONING 

  • 5 pull ups 
  • 10 push ups 
  • 15 squats 
  • 20 min 
  •    Every three rounds stop and do 1 clean and jerk @ 80% of your best. 

24.11.15

Posted: November 24, 2015 in Uncategorized

Warm up

  • Directional band warm up front,overhead , diagonal x20 each
  • Frog stretch as needed 
  • Runners stretch as needed 

Barbell warm up

  • Muscle snatch x3
  • Pwr snatch x3
  • Snatch x3
  • 3 sets 

Strength 

  • 2x power snatch + snatch EMOTM 1/2 for 5 sets 

Conditioning 

  • 400m 
  • 21 kbs 
  • 12 pull ups
  • 3 rds 

Posted: November 23, 2015 in Uncategorized

HOLIDAY SCHEDULE 

  • Monday-regular schedule
  • Tuesday-regular schedule 
  • Wen- 5,6,9am 4&5pm
  • Thursday-closed happy thanksgiving
  • Friday-6am & 9am 

WARM UP

  • Slingshot hip circle 
  • 10 air squats 
  • 10 sit ups 
  •     3 rounds 

STRENGTH

  • Paused front squat x 3
  •     EMOTM 10 min 

CONDITIONING 

  • 5 thrusters 
  • 10 box jumps 
  •      6 rounds 
  •  Then 
  • 5 push press
  • 10 see the lights 
  •       6 rounds 

Posted: November 20, 2015 in Uncategorized

WARM UP 

  • Jump rope 5 min 
  •    Then 
  • Sled push x 40 yds
  • 10 sit ups
  • 10 supermans
  • 10 squat jumps 
  •    6 rounds 

STRENGTH 

  • Emom x 10 min 
  •    3 strict pull ups 
  •    6 pistols (3 per leg)
  •    9 hollow rocks 

CONDITIONING 

  • Sprint 200m 
  • 10 lateral hurdle hops 
  • 10 see the lights 
  •     10 rounds for time 

19.11.15

Posted: November 19, 2015 in Uncategorized

Warm up 

  • Child pose as needed 
  • Pigeon pose as needed 
  • Runner stretch as needed

Barbell warm up 

  • Muscle clean x3
  • Clean x3
  • Jerk x3
  • 3 sets 

Strength 

  • Clean pull + clean + jerk 5-7 sets 

Conditioning 

  • 800 m run 
  • 50 Burpees 
  • 50 pull ups 
  • 50 lunges per leg 
  • 50 sit ups 
  • 400m run 

Posted: November 18, 2015 in Uncategorized

Warm up 

  • Roll out stretch 5 min 
  • 500m row
  • 3 min AIRDYNE 
  • 1 min jump rope 
  •   2 round 

CONDITIONING

  • 1 deadlift *100/60 RX 120/80
  • 3 hspu
  • 5 box jump 
  •     7 rounds
  • 1 hang clean *80/40 RX 100/60
  • 3 front squats 
  • 5 KB swings x 2 (10 swings)
  •    7 round 
  • 1 push press 60/20 RX 80/40
  • 3 OHS 
  • 5 v ups 
  •    7 rounds

17.11.15

Posted: November 17, 2015 in Uncategorized

Warm up 

  • Directional band warmup front,oh, and diagonal x20 each 
  • Rocking frog stretch as needed 
  • Runners stretch as needed 

Barbell warm up 

  • Muscle snatch x3 
  • Snatch x3 
  • Snatch balance x3 
  • 3 sets 

Strength 

  • Snatch pull + hang snatch + snatch 5-7 sets 

Conditioning 

  • 15 min amrap 
  • 4 t2b 
  • 8 wall balls 
  • 12 push ups 

Posted: November 16, 2015 in Uncategorized

 
WARM UP sling shot hip circles 

25 squats 

50 jumping jacks 

10 hollow rocks 

   4 rounds 
STRENGTH 

box squat x 3 EMOTM 10 min
CONDITIONING 

25-20-15-10
Thrusters

Burpee bar hop over

Sit ups 

Posted: November 13, 2015 in Uncategorized

WARM UP 

  • 1 min jump rope 
  • 1 min jumping jacks 
  • 30 sec hollow rocks 
  • 30 sec squat holds 
  •     4 rounds 

STRENGTH 

  • 2 push press + 1 jerk 
  •     EMOTM 10 min 

CONDITIONING 

  • 1 min wall ball 
  • 1 min push press 
  • 1 min box jump
  • 1 min high pull
  • 1 min calorie row 
  • 1 min rest 
  •    3 rounds