Archive for January, 2016

Posted: January 29, 2016 in Uncategorized

WARM UP

  • Roll out 5 min
  • Pigeon pose 
  • Knee in corner
  • 5 push up 
  • 5 squats 
  •     5 rounds 

STRENGTH 

  • Push Press x 2 Jerk x 1
  •    Emotm 12 min 

CONDITIONING 

  • 3 rounds, at 100% effort:
  • Row 250m
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lbs
  • Row 250m
  • Rest 3 minutes between rounds.

Posted: January 28, 2016 in Uncategorized

Warm up 

  • 800m run

Strength 

  • Back squat 5×5

Conditioning 

  • 50 Box jump, 24 inch box
  • 50 pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

Posted: January 27, 2016 in Uncategorized

Roll out/stretch 10 min

Warm up:

5 min row/bike

20 Good mornings

20 laterals lunges

20 squats

20 push-ups

20 jumping jacks

20 mountain climbers
WOD:

15-12-9-6-3

Power Snatch 40/25

Pull ups

KB swings 53/35

Box Jumps 

200m run 

Posted: January 26, 2016 in Uncategorized

WARM UP

  • Pigeon pose 2 min ea
  • Runners stretch 2 min ea
  •   Then 
  • 5 burpees 
  • 5 squats 
  • 5 sit ups 
  •     5 rounds 

STRENGTH 20 min 

  • Hang clean x 2 + 1 front squat EMOTM 12 min. 

ENDURANCE 20 min 

  • 30 sec air dyne sprints 
  • 30 sec squats 
  • 30 sec push ups 
  • 30 sec sit ups 

CONDITIONING 

  • 75 hang cleans 60/40
  • At the top of every minute 30 double unders

Posted: January 25, 2016 in Uncategorized

  Happy Birthday Kristy thankful for how hard you work everyday. 

MondayWarm up:

400 m run

10 toe touches

20 squats

30 lunges

20 push ups

10 mountain climbers

ENDURANCE 20 min

  • Row 500m 
  • 10 push ups 
  • 10 v ups 

STRENGTH 20 min 

  • Deadlift x 2 emotm 12 min @ 80%

WOD:

20 min AMRAP

3 Deadlifts 100/85 kilos

6 OH Plate Lunges 20/10

9 bar facing burpees

12 double unders 

Posted: January 22, 2016 in Uncategorized

 Happy birthday Bianca.

  

 WARM UP 

  • High knees 
  • Butt kicks 
  • Toe touches
  • Heel grabs
  •   Then 
  • 5 push ups 
  • 10 squat jumps 
  • 15 sit ups 
  •     AMAP 10 min 

CONDITIONING

  • 19 ohs 60/35
  • 90 double Unders 
  •     Then
  • 26 burpee pull ups 
  • 26 hang power cleans 60/35
  • 26 box jumps 
  • 26 floor wipers 
  • 26 box jumps 
  •       x 2
  • 19 ohs 60/35
  • 90 double Unders

Posted: January 21, 2016 in Uncategorized

WARM UP 

  • 50 jump ropes 
  • 30 jumping jacks 
  • Push ups 
  •    3 rounds 

STRENGTH 20 min

  • Hang clean + clean EMOM 10 min

ENDURANCE 20 min

  • 2 min air dyne sprints
  • 10 burpees
  • 20 sit ups 

CONDITIONING 

  • 50 thrusters 20/15
  • 25 box jumps 
  • 50 kbs
  • 25 sit ups 
  •    2 rounds 

Posted: January 20, 2016 in Uncategorized

Warm up400 m run

30 good mornings

30 lateral lunges

30 squats

30 mountain climbers

30 toe touches

30 jumping jacks

30 arm circles (forward and back)

STRENGTH

Deadlift x 2 emotm 10 min 

CONDITIONING 

20 min AMRAP

50 DU (90 singles)

40 push ups

30 wall balls

20 push press 40/20

10 pull ups

Posted: January 19, 2016 in Uncategorized

WARM UP 

  • Roll out upper back 5 min
  • Oh band stretch 
  •      Then
  • 10 squats 
  • 10 push ups 
  • 10 jumping jacks
  •     4 rounds 

STRENGTH 20 min

  • Hang snatch x 2 
  •     EMOTM 10 min

ENDURANCE 20 min 

  • 200m run 
  • 20 mountain climbers 
  • 20 sit ups 

CONDITIONING 

  • OHS 
  • Burpee
  • Pull up 
  • 3-6-9-12-15-18-21-24
  • Get as far as you can in 20 min

Posted: January 18, 2016 in Uncategorized

Warm Up5 min of double under attempts. 

50 high knees 

50 butt kickers

30 mountain climbers

30 high kicks

20 squats

20 lunges

STRENGTH

  • Back squat 5×5

CONDITIONING 

4 RFT 

400 m run

5 clean and jerks 60/35

6 pistols 

7 handstand push ups

8 Deadlifts

9 lunges (per leg)

10 box jumps