Archive for July, 2016

Posted: July 29, 2016 in Uncategorized

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WARM UP

  • TRX Row x 10
    Split Jump + Slam Ball x 10
    Hanging Leg raise x 15
    4 rounds

CONDITIONING

  • 1 min TRX Atomic Crunch
  • Rest 30 Sec
  • 1 min Stability Ball DB Press
  • Rest 30 Sec
  • 1 min DB DL Curl Press 
  • Rest 30 sec
  • 1 min Bear Crawl
  • Rest 30 Sec
    • 5 rounds

Posted: July 28, 2016 in Uncategorized


HAPPY BIRTHDAY Sir Christopher 

WARM UP

  • Barbell Warm up
    Hang Snatch x 2
    OHS x 2
    Snatch Balance x 2
    5 min

STRENGTH

  • 15 Min Build to Daily Max
    Snatch
    OHS
    Snatch Balance

CONDITIONING

  • AMRAP 20 Minutes:
    6 DB Push Press 45/20
  • 4 Pull Ups
  • 2 Hang Snatch 40/25

Posted: July 27, 2016 in Uncategorized

WARM UP

  • Roll out stretch/ Set up for workout 5 min

CONDITIONING

  • 3 Cleans 100/60
    6 Box Jumps
    9 Push Ups
    400m row
    400m run
    (Alternating)
    8 rounds

Posted: July 26, 2016 in Uncategorized

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stability ball DB press

WARM UP

  • TRX low row + bicep curl x 10
    Stability Ball DB Press x 10
    Hanging Leg Raise x 15
    4 rounds

STRENGTH

  • Deadlift x 3 Build as High as you can in 15 min

CONDITIONING

  • AMRAP 15 Minutes:
    2, 4, 6… Thruster 40/25
    2, 4, 6… Burpee over Bar

Posted: July 24, 2016 in Uncategorized

WARM UP

  • TRX Plank x 1 min
    SB Back Extension x 10
    Lunging MB Twist x 10 ea side
    4 rounds

STRENGTH

  • OH Squats x 3 EMOM 10 min

CONDITIONING

  • Burpees x 5
    OH Barbell Lunges x 10 ea leg
    Wall Balls x 15
    8 rounds

Posted: July 22, 2016 in Uncategorized

WARM UP

  • TRX Mountain Climbers x 10 ea
    Stability Ball Roll Out x 15
    Burpee Ball Slam x 10
    4 rounds

CONDITIONING

  • Buy in 800m run/800m Row
  •     3 rounds
  • 20 DL 40/25
  • 40 Box jump overs
  • 60 Leg Lifts
  • Buy Out 800m run/800m row

Cool Down

  • TRX Forward Lunge 1 min per side
  • TRX Hip Hinge 1 min total
  • TRX knee in corner 1 min per side
  • Arch Push up x 20

 

Posted: July 21, 2016 in Uncategorized

WARM UP

  • Barbell Wam up
    Snatch pull x 1
    Snatch High pull x 1
    Snatch high hang x 1
    OHS x 1

5 Min

STRENGTH

  • 15 Min Build to Daily Max
    Hang Snatch + OHS

CONDITIONING

  • EMO2M 24 MINUTES
  • 3 Pistol Squats (per leg)
  • 4 HSPSU
  • 5 Barbell Lunges per leg
  • 6 Dips (box/ring)
  • Air squats even/Burpees odd for remainder of time

Posted: July 20, 2016 in Uncategorized

WARM UP

  • Roll out stretch/ Set up
    5 min

CONDITIONING

  • 2 Deadlifts 100/80
    4 Burpees
    6 Box Jumps
    800m run
    30 min AMRAP

COOL DOWN

  • TRX Forward Lunge x 1 min each side
  • TRX Wall Slides (Stand Facing Straps) x 15
  • TRX Figure Four Stretch x 1 min each side
  • Cossack Squat holds x 1 min each side

Posted: July 19, 2016 in Uncategorized

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Stability Ball Knee Tucks

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TRX row

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TRX Bicep Curl

WARM UP

  • TRX low row + bicep curl x 12
    Stability Ball tucks x 12
    Hollow Rocks x 15
    4 rounds

STRENGTH

  • Power Clean x 2
    Push Press x 1
    Build as high as you can in 10 min

CONDITIONING

  • AMAP 10 min
  • 10 pull ups
  • 15 thrusters 40/25
  • AMAP 10 min
  • 10 T2B
  • 15 Burpees

Posted: July 18, 2016 in Uncategorized

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WARM UP

  • TRX OHS x 15 (see above photo)
    Plank + reach x 10 ea side (see above photo)
    Hanging Leg Raise x 10 + 5 sec hold at top
    4 rounds

STRENGTH

  • Barbell Lunge x 3 ea leg
    EMOM 10 min
    build in weight

CONDITIONING

  • 10 BW Squats
    10 1 arm KB Swings
    10 Double Unders
    20 BW Squats
    20 1 arm KB Swings
    20 double unders

20 min AMAP keep building as high as you can in 20 min