Archive for December, 2015

31.12.15

Posted: December 31, 2015 in Uncategorized

Warm up 

  • 400m run
  • 50 jumping jacks 
  • 30 squats 
  • Ankle stretch as needed 
  • Squat stretch as needed 

Barbell prep 

  • Muscle cleanx3 
  • Power clean x3
  • Clean x3 

Strength 

  • 1rm power clean, then 3-5 sets @70% DS 

Conditioning 
10-9-8-7-6-5-4-3-2-1

  • Power clean 70/40 +80/45
  • Burpee 
  • Ghd sit up 
  • Push up

Posted: December 30, 2015 in Uncategorized

New Years schedule 

Thurs 5,6,9am 4,5pm

Closed Friday 

MOBILITY

Roll out back, quads, it bands 5 min 

Glute box stretch 2 min ea 

Saddle stretch 2 min 

Straddle stretch 2 min 

Warm up:

400 m run

50 high knees

50 butt kickers

50 toe touch jumping jacks

30 good mornings

30 lateral lunges

30 mountain climbers 

Conditioning 

20 min AMRAP 

(Start at 5 reps and add 5 each round)

KB swings 53/35

Med ball sit up 

Deadlifts 60/35

Push Press 60/35

Double Unders (triple if singles)

12.29.2

Posted: December 29, 2015 in Uncategorized

Warm up 

  • 100 jumping jacks 
  • 20 push ups 
  • 20 sit ups
  • 2 rds

Barbell warm up 

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

Strength 

  • Snatch + snatch balance + snatch 5\7 sets

Conditioning

  • 30 double unders 
  • 3 snatches 60/30 70/35
  • 5 burpee box jumps 
  • 7 t2b 
  • 5 rds

 

Posted: December 28, 2015 in Uncategorized

Warm up:
High knees

Butt kickers

High kicks

Lunges

Broad jumps

Bear crawls

(Up and back across the gym)

STRENGTH

Pausing back squats 5×3
CONDITIONING

40 Burpee buy in

Then,

10-8-6-4-2

Pull ups

Wall balls 20/10

Step ups 45/20 (per leg, 20,16,12,8,4)

See the lights 20/10

Then, 

40 Burpee buy out. 

Posted: December 24, 2015 in Uncategorized

Warm up 

  • 100 jumping jacks 
  • 30 push ups 
  • 30 sit ups 

Barbell warm up 

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

Strength 

  • Clean and jerk max then dropsets 60% 6×1 

Conditioning

  • 2 clean 60/30 70/40
  • 4 thrusters 
  • 6 wall balls 
  • 8 pull ups 
  • 10 box jumps 
  • 5 rds

Posted: December 23, 2015 in Uncategorized

WARM UP

  • 25 jumping jack squats
  • 10 banded good mornings 
  • 10 lunges
  • 10 push ups
  •     4 rounds 

CONDITIONING 

  • 1 muscle up/strict pull up 
  • 2 clean and jerks 100/60 
  • 3 box jumps 30/24
  • 4 hang snatch 40/20
  • 5 burpees over the bar 
  • 6 pistols (total)
  • 7 KB swings
  • 8 wall balls 
  • 9 pull ups 
  • 10 hspu/push up 
  • 11 toes to bar 
  • 12 front squats 100/60 

Ok you’ll need 2 bars snatches 40/20
   Cleans and front squats 100/60
It goes just like the song 
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
Etc……….

Posted: December 22, 2015 in Uncategorized

Warm up 

  • 100 jumping jacks 
  • 30 push ups 
  • 30 sit ups 

Barbell warm up 

  • Muscle snatch x3 
  • Ohs x3 
  • Snatch x3 

Strength 

  • Snatch max then dropsets 60% 6×1 

Conditioning

  • 2 snatches 60/30  70/40
  • 4 overhead squats 
  • 6 wall balls 
  • 8 pup ups 
  • 10 box jumps 
  • 5 rds

Posted: December 21, 2015 in Uncategorized

Holiday Schedule 

Mon tues & wen  5,6,9am sports performance 10am 4,5,6,7pm 

Thurs 5,6,9 no sports or evening classes

Closed Friday and Saturday 

Warm up: 5 minutes of Row/bike

2x, 

30 high knees 

30 butt kickers

30 high kicks

20 squats

20 mountain climbers

20 squats

STRENGTH 

Front squat x 3 emotm 7 min

CONDITIONING 

50-40-30-20-10 

-Double unders

-Sit ups 

*After each set 

-6 Clean and Jerks 135/95

Posted: December 18, 2015 in Uncategorized

Warm up:Row/bike 1000 meters

3x, 

30 mountain climbers

20 good mornings 

10 jumping squats

5 push-ups 

CONDITIONING 

 “Filthy Fifty”

50 box jumps 24/20

50 jumping pull-ups

50 KB swings 70/53

50 walking lunges

50 knees to elbows

50 push press 20/15

50 back extensions( if none are available go on to next movement until one is)

50 wall balls 20/14

50 burpees

50 double unders 

17.12.15

Posted: December 17, 2015 in Uncategorized

Warm up 

  • High knees 
  • Butt kickers 
  • Toe touches
  • Heel grabs 

Barbell warm up 

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

Strength 

  • 3rm clean  

Conditioning 

  • 1600m run then 25 Burpees 2 min rest 
  • 1000 m row then 25 pull ups 2 min rest 
  • 800m run then 15 Burpees 2 min rest 
  • 400m row then 15 Burpees