Archive for August, 2016

Posted: August 31, 2016 in Uncategorized

WARM UP

  • TRX atomic crunch x 10 
  • SB hamstring curl x 10 
  • Ball slam x 10 
  •    5 rounds 

CONDITIONING

  • 30 min AMRAP 
  • -400 m run 
  • -20 OH lunges with barbell 40/20
  • -20 C2B

Posted: August 30, 2016 in Uncategorized

WARM UP 

  • 50 jumping jacks 
  • 10 push ups 
  • 10 BW squats 
  •     3 rounds 

STRENGTH 

  • Deadlift x 3
  •   Build up in 10 min 

CONDITIONING 

  • 30 min cap 
  • -10 rounds 
  • 20 double unders 
  • 10 Knees to elbows
  • 20 Mountain climbers(2count)
  • 10 Candlesticks
  • 20 Spider-Man push up (2 count)
  • 10 see the lights 

Posted: August 29, 2016 in Uncategorized

WARM UP 

  • TRX lunge x 5 Es leg 
  • SB crunch x 10
  • Plank hold x 30 sec 
  •   4 rounds 

STRENGTH 

  • Box squat x 3 
  •  EMOM 10 min

COMDITIONING 

  • 800m run 
  • 21-18-15-12 of:
  • Wall Ball 20/14
  • Burpee onto Plate
  • 800m run 

Posted: August 26, 2016 in Uncategorized


WARM UP 

  • TRX Hinge x 10 
  • SB hamstring curls x 10
  • Candlesticks x 10
  •    5 rounds 

CONDITIONING 

  • 4 Rounds:
  • 1 Min PuSh Ups
  • 1 Min Push Press 60/35
  • 1 Min KB swings 
  • 1 Min DB Thrusters
  • 1 Min Double Unders
  • 2 Min Rest
  • Score total reps 

Posted: August 25, 2016 in Uncategorized


WARM UP 

  • 10 squats 
  • 10 hollow rocks 
  •    4 rounds 
  •  Then 
  • High hang snatch x 3
  • Ohs x 3
  • Snatch balance x 3 
  •   5 min 

STRENGTH 

  • Snatch+hang snatch+ohs
  •    EMOM 10 min
  •    Build in weight 

CONDITIONING 

  • EMOTM 24 minutes 
  • 1st-30 double unders/90 singles 
  • 2nd- 8 burpees
  • 3rd- 15 sit ups 
  • 4th- 8 KB snatches

Posted: August 24, 2016 in Uncategorized

WARM UP 

  • TRX Atomic crunch x 10
  • Ball slams x 10
  •    5 rounds 

STRENGTH 

  • Deadlift x 5
  •   Build as high as you can in 10 min 

CONDITIONING 

  • 8 rounds 
  • 10 pull ups
  • 10 burpee box jump overs
  • 10 Dips box/ring
  • 10 wall balls 
  • 10 see the lights 

Posted: August 23, 2016 in Uncategorized

WARM UP 

  • TRX lunge x 10 Ea 
  • Plank on foam roller x 30 sec 
  • SB crunch x 15
  •    4 rounds 

STRENGTH 

  • Power clean + full clean 
  •   Build as high as you can in 10 min

CONDITIONING 

  • 20 min AMRAP 
  • 15 push press
  • 15 Thrusters 
  • 15 front squats 
  • 15 power cleans
  • 15 DL 
  • 200 m run 

Posted: August 22, 2016 in Uncategorized

WARM UP 

  • TRX squat + row x 10
  • Hanging leg raise x 10
  • Jump ropes x 50
  •   4 rounds 

STRENGTH

  • Rear rack lunges x 5 Ea leg 
  •    EMOM 7 min 

CONDITIONING 

  • 10 front squats 60/35
  • 20 KB swings 
  • 30 double Unders 
  •     5 rounds 
  • Finish with 
  • 1 min plank 
  • 10 hollow rocks 
  •    3 rounds 

Posted: August 19, 2016 in Uncategorized


Happy birthday Christie. You are an incredible part of our gym family and were so blessed your a part of it. 

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 20 Minutes:

2, 4, 6… Thruster 40/25

2, 4, 6… Burpee over Bar

Posted: August 18, 2016 in Uncategorized

WARM UP 

  • Squat holds x 2 min 
  • Pigeon pose x 1 min ea
  • Knee in corner x 1 min ea
  • 10 BW squats 
  • 10 push ups 

STRENGTH 

  • Power clean x 2 
  • Build up in 10 min 

CONDITIONING 

  • 50-40-30-20-10 
  • See the lights
  • Spider-Man push up 
  • TRX Atomic crunch 
  • Mountain climbers 
  • Squat jumps
  • *run 800 btwn rounds