Archive for February, 2016

Posted: February 29, 2016 in Uncategorized

m run10 toe touches

20 squats

30 lunges

20 push ups

10 mountain climbers

STRENGTH 

  • FRONT SQUAT x 3 EMOM 10 min 

WOD:

20 min AMRAP

3 Deadlifts 100/85 kilos

6 OH Plate Lunges 20/10

9 bar facing burpees

12 double unders 

Posted: February 26, 2016 in Uncategorized

WARM UP 

  • 400 m run
  •    Then 
  • 10 TRX atomic push ups
  • 10 TRX row to bicep curl 
  • 10 BW Squats
  •     4 rounds 

STRENGTH

  • Bench press x 3 EMOM 12 min 

CONDITIONING 

  • 20-15-10 
  • Cluster 60/35
  • Barbell burpee
  •  Rest 5 min
  • 20-15-10
  • Knees to elbows 
  • KB Swings 

Posted: February 25, 2016 in Uncategorized

WARM UP

  • 50 jump ropes 
  • 10 hollow rocks 
  • 10 planche push ups 
  •    4 rounds

ENDURANCE 15 min 

  • 10 candlesticks
  • 10 BW squats 
  • 10 push ups 
  • 10 calorie row

STRENGTH 15 min

  • Hang snatch x 2 EMOM 10 min 

CONDITIONING 

  • 150 KB Swings 
  •   Top of every minute 2 power cleans, start with cleans
  • Finish with 800m run

Posted: February 24, 2016 in Uncategorized

WARM UP 

  • Limber 11
  •     *directions on the wall. 

STRENGTH 

  • Deadlift x 3 EMOTM 10 min 

CONDITIONING 

  • 20 min AMRAP
  • 10 ring dips/ box dips
  • 20 T2B
  • 30 wall balls
  • 40 DU 

Posted: February 23, 2016 in Uncategorized

WARM UP

  • 5 min row 
  • 2 min bike 
  •     Then. 
  • 10 push up
  • 10 squat 
  • 10 sit ups
  •  3 rounds 

ENDURANCE 15 min

  • 10 knees to elbow 
  • 200 m run 
  • 10 squats 

STRENGTH

  • Clean + hang clean EMOM x 10 min

CONDITIONING 

  • 21-15-9-6-3
  • Thrusters 
  • Knees to elbows 
  • 200m run 

Posted: February 22, 2016 in Uncategorized

WARM UP 

  • 10 bw squats 
  • 15 TRX row + bicep curls 
  • 15 TRX push up + tricep extension 
  • 30 jumping jacks 
  •     3 rounds 

ENDURANCE 15 min 

  • 10 bw squats 
  • 10 push ups
  • 10 sit ups 
  • 500 m row 

STRENGTH 15 min 

  • Pause Back squat x 3 EMOM 10 min 

CONDITIONING 

  • 4x RFT
  • 400 m run
  • 2 pistols (per leg)
  • 4 HSPU
  • 6 Burpee box jump overs 
  • 8 DL 
  • 10 See the lights 

Posted: February 19, 2016 in Uncategorized

WARM UP

  • Jump Rope 5 min 

STRENGTH

  • Floor Press x 3 EMOM 10 min

CONDITIONING 

  • Deck of cards workout 30 min 
  • Spades=burpees
  • Hearts=box jump
  • Diamonds=push ups
  • Clubs=knees to elbows
  • King= 5 Deadlift
  • Queen=5 Squats
  • Ace=10 GHD Sit up 
  • Joker=400 m run 

Posted: February 18, 2016 in Uncategorized

WARM UP 

  • Foam roll x 5 min 
  • Pigeon pose 2 min ea 
  • Saddle stretch 2 min ea 
  • Slow mountain climbers 10 ea side 

ENDURANCE 15 min

  • 1 min airdyne 
  • 5 burpees 
  • 20 sit ups

STRENGTH 15 min 

  • Hang clean x 2 EMOM 12 min
  •       Start light build to a max 

CONDITIONING 

  • TABATA TIME 
  • Squats x 8 rounds 
  • Push ups x 8 rounds 
  • KB Swings x 8 rounds 
  • Sit ups x 8 rounds 
  • Burpees x 8 rounds 

Posted: February 17, 2016 in Uncategorized

WARM UP

  • TRX Atomic push up x 15
  • TRX Bicep curl x 15
  • TRX tricep extension x 15
  • 50 jumping jacks 
  •      4 rounds 

STRENGTH 

  • Deadlift x 3 EMOM 10 min

CONDITIONING 

  • 20 min AMRAP 
  • 10 pull ups
  • 15 front squats 40/20 
  • 20 DB Push Press
  • 15 front squats
  • 10 pull ups
  • 400 m run 

Posted: February 16, 2016 in Uncategorized

WARM UP 

  • 50 jump ropes 
  • 10 push ups 
  • 10 air squats 
  • 10 sit ups 
  •     3 rounds 

ENDURANCE 15 min 

  • 200 m run 
  • 500m run 
  • 10 see the lights

STRENGTH 

  • Hang snatch x 2 EMOM 12 min 
  •    Add weight as you go 

CONDITIONING 

  • 10-9-8-7-6-5-4-3-2-1
  • Wall balls 
  • Burpees 
  • Thrusters 50/25