Archive for March, 2016

Posted: March 30, 2016 in Uncategorized

WARM UP

  • Foam roll 5 min 
  • TRX push up + pike x 10
  • Goblet squat x 10
  • KB swing x 15
  •    3 rounds  

STRENGTH

  • deadlift x 2
  •  Build to as heavy as you can in 15 min

CONDITIONING 

  • 20 minute AMRAP
  • 10 pull ups
  • 20 box jumps
  • 30 lunges 
  • 400 m run 

Posted: March 29, 2016 in Uncategorized

WARM UP

  • Foam roll upper back 
  • Foam roll it bands 
  •     Then
  • Snatch DL x 10
  • Snatch high pull x 10
  • Hang snatch x 10
  •      3 rounds w empty barbell 

STRENGTH

  • Snatch from hip 
  • Snatch from knee
  • Snatch from floor
  • Build as high as you can in 15 min

CONDITIONING 

  • 10 min AMRAP 
  • 10 wall balls
  • 20 double unders
  • -2 minute rest-
  • 10 minute AMRAP
  • 10 deadlifts
  • 10 DB snatch 

Posted: March 28, 2016 in Uncategorized

WARM UP 

  • Squat stretch 
  • Pigeon pose 
  • TRX squat + row x 15
  • TRX push up + pike x 10
  •   50 jumping jack 
  • 4 rounds 

STRENGTH 

  • Front Squat
  •   In 15 min build to 3rm 

CONDITIONING 

  • 3 thrusters 70/40
  • 6 push ups 
  • 9 KB swings 
  •   18 min AMRAP 

Posted: March 25, 2016 in Uncategorized

FRIDAY SCHEDULE: 5,6,9am. 

Warm up:

  • 5 min jump rope
  • 4x 
  • 10 good mornings
  • 10 squats
  • 10 push ups
  • 10 lateral lunges
  • 10 mountain climbers

Strength:

  • Push Press x 3 
  •   In 15 min build s high as you can

CONDITIONING 

  • 20 min AMRAP :
  • -5 Hang Clean 60/35
  • 10 push press
  • 15 front squat

Posted: March 24, 2016 in Uncategorized

WARM UP 

  • Squat hold 2 min 
  • TRX planche push ups x 10
  • TRX row + bicep curl x 15
  • Row 250/ airdyne 1 min
  •      3 rounds 

STRENGTH

  • Build to a max clean and jerk  in 15 min 

CONDITIONING 

  • 7 minute AMRAP 
  • 10 box jumps 
  • 10 deadlifts 60/35
  • Then immediately 
  • 7 minute AMRAP
  • 10 DB push press 45/25
  • 10 DB snatches 

Posted: March 23, 2016 in Uncategorized

WARM UP

  • Pigeon pose 
  • Knee in corner 
  • TRX push up + pike x 12
  • Glute bridge x 15
  •      4 rounds 

STRENGTH 15 min 

  • Deadlift 5/3/1
  •   Build to a heavy 5, then 3, then 1

CONDITIONING 

  • 3 rounds 
  • 30 burpees
  • 30 wall balls
  • 30 toes to bar
  • 30 KB swings
  • 30 goblet squ

Posted: March 22, 2016 in Uncategorized

WARM UP 

  • 50 jumping jacks 
  • 10 candle stick levers 
  • 10 squats. 
  •     4 rounds 

ENDURANCE 15 min

  • 10 sit ups 
  • 10 push ups 
  • 400m run 

STRENGTH

  • High hang snatch + snatch 
  •    EMOM 10 min 

CONDITIONING 

  • 15 minutes 
  • Start with 5 reps and increase by 5 every round. 
  • Double unders 
  • GHD sit ups/ see the lights
  • Power cleans 40/20
  • 200 m run/row 
  • (Run/row increases by 100 meters every time.) 

Posted: March 21, 2016 in Uncategorized

WARM UP 

  • TRX Squat + row + bicep curl x 12
  • TRX squat + push up + tricep ext x 12
  • 50 jump ropes 

STRENGTH 

  • Front squat x 3  7 rounds 
  •      Every 90 sec build in weight 

CONDITIONING 

  • 15-12-9-6-3
  • Power Cleans 60/30
  • Pull ups
  • KB swings 53/35
  • Box Jumps 

    Posted: March 18, 2016 in Uncategorized

    WARM UP 

    • 10 push up to pike
    • 10 row to bicep curl 
    • 10 hollow rocks 
    •   4 rounds 

    STRENGTH 15 min 

    • Bench Press x 3
    •    Build up to a heavy triple 

    CONDITIONING 

    • 800m run 
    • 50 KBS
    • 1000m row
    • 50 sit ups 
    •     2 rounds 

      Posted: March 17, 2016 in Uncategorized

      WARM UP

      • Knee in corner 2 min 
      • Pigeon pose 2 min 
      • 50 jump ropes
      • 1 min plank 
      •   4 rounds 

      ENDURANCE 

      • Row 3k

      STRENGTH 15 min 

      • Hang clean x 2
      •     Build to a max 

      CONDITIONING 

      • 15 minutes/
      • 1st minute – squats
      • 2nd minute – push ups
      • 3rd- sit ups
      • 4th – wall balls
      • 5th – box jumps/steps ups 
      •       Repeat