Archive for April, 2016

Posted: April 29, 2016 in Uncategorized

WARM UP

  • TRX glute bridge row x 15
  • TRX push up x 15
  • 10 lateral hurdle jumps 
  •     4 rounds 

STRENGTH 

  • Push press x 1
  • Push jerk x 2 
  •  EMOM x 8 sets 

CONDITIONING 

  • In teams of 4
  • 250m row 
  • 30 double unders
  • 20 wall balls
  • 10 burpees 
  •     6 rounds 
  • Rotate through stations

Posted: April 28, 2016 in Uncategorized

WARM UP

  • 10 squats 
  • 10 push ups 
  • 25 jumping jacks 
  •    4 rounds 

STRENGTH

  • Clean x 1
  • Cluster x 1
  • Handstand hold x 10 sec 
  • Every 90 sec x 6 sets

CONDITIONING

  • 18 min AMAP
  • First 6 min 
  • 20 jumping lunges
  • 20 push ups
  • Second 6 min 
  • 15 pull ups 
  • 15 step ups w DB 45/20
  • Third 6 min 
  • 10 DB thrusters 
  • 10 DB snatches  

Posted: April 27, 2016 in Uncategorized

WARM UP

  • 400 m run
  • 2 min airdyne
  • 500 m row

STRENGTH 20 min 

  • Deadlift 3×5

CONDITIONING 

  • 100 double unders/ 300 singles
  • 80 KB swings
  • 60 box jumps
  • 40 wall balls
  • 20 burpee hurdle jump
  • 1200 m run/row

Posted: April 26, 2016 in Uncategorized

WARM UP 

  • TRX plank hold x 30 sec 
  • BW squats x 10 
  • Mountain climbers x 20 total 
  •     5 rounds 

STRENGTH 

  • Snatch x 1 
  • Snatch balance x 1
  • Hanging L hold x 20 sec 
  •   Every 90 sec 6 rounds 

CONDITIONING 

  • 21-15-9-3
  • T2B
  • Power snatch 50/25
  • See the lights 20/10

Posted: April 25, 2016 in Uncategorized

WARM UP

  • Mountain climbers X 30 
  • Wall squats x 20
  •    Then 
  • TRX glute bridge x 15
  • Plank hold x 30 sec 
  •    4 rounds 

STRENGTH

  • Back Squat x 2
  • Hollow hold 20 sec
  •    Every 90 sec x 6 rounds 

CONDITIONING 

  • 3 barbell burpee
  • 6 power clean 
  • 9 front squat 
  • AMAP 12 min 
  •   Finish with 
  •      50 sit ups
  •      50 push ups

Posted: April 22, 2016 in Uncategorized

  Happy dirty thirty to the coolest Canadian I know 🇨🇦
WARM UP 

  • Jump rope 10 min 
  • 5 hollow rock 5 push up every fail 

STRENGTH 

  • Bench Press build to 3rm in 15 min 
  • Max L sit between sets 

CONDITIONING 

  • 30 box jumps
  • 30 Push ups
  • 30 KB Swings (53#/35#)
  • 30 Walking Lunges per leg 
  • 30 Knees to Elbows
  • 30 Push Press 60/35
  • 30 Good Mornings 60/35
  • 30 Wallball (20#/14#)
  • 30 Burpee box jump

Posted: April 21, 2016 in Uncategorized

WARM UP 

  • 500m row 
  • 2 min airdyne 
  •    Then 
  • TRX bridge to row x 15
  • 30 sec plank 
  • 10 sec squat hold 
  •      3 rounds 

STRENGTH

  • Every 90 seconds for 6 rounds 
  • Clean floor x 1
  • Clean hang x 1
  • Handstand hold x 20 sec 

CONDITIONING 

  • 5x
  • 10 DL 100/60
  • 15 See The Lights/ 
  • 20 SDHP w KB
  • 25 Candlesticks 

Posted: April 20, 2016 in Uncategorized

WARM UP

  • Roll out/mobilize 10 min 
  • 400m run 
  • Elevated box handstand walks x 20

STRENGTH 

  • Deadlift x 3
  • EMOM 10 min 

CONDITIONING 

  • 20 Min EMOTM
  • Odd – 12 OH lunges w/ plate. 20/15
  • Even – 10 Pull Ups 
  • (If you do not complete reps in minute, 10 penalty burpees for each minute not complete) 

Posted: April 19, 2016 in Uncategorized

WARM UP 

  • Runners stretch x 30
  • 10 hang snatch 
  • 10 oh squat 
  • 50 jump rope 
  •     3 rounds
  • 5 push ups 
  • 10 squats 
  • 15 sit ups. 
  •      3 rounds 

STRENGTH 

  • Every 90 sec for 6 sets 
  • Snatch x 1 
  • Hang snatch x 1
  • Chest to bar pull ups x 5

CONDITIONING 

  • 18 min AMRAP:
  • 9 T2b
  • 12 box jumps
  • 15 wall balls
  • 18 double unders

Posted: April 18, 2016 in Uncategorized

WARM UP 

  • 400m run 
  •    Then 
  • 30 mountain climbers 
  • 20 lunges
  • 10 squats    
  •    2 rounds 

STRENGTH 

  • Front Squat x 3
  •     Build to a heavy set in 15 min 

CONDITIONING 

  • 7 rounds 
  • 3 power cleans 90/60
  • 3 front squats 90/60
  • 3 push jerks 90/60
  •     6 strict hspu/elevated push ups