Archive for September, 2016

Posted: September 30, 2016 in Uncategorized

WARM UP 

  • 50-40-30-20-10
  • Sit ups 
  • Double Unders 

STRENGTH 

  • Push press x 3
  • Build up in 10 mi. 

CONDITIONING 

  • Run 1200 meters
  • 63 kettlebell swings (1.5 pood)
  • 36 Push-ups
  • Run 800 meters
  • 42 kettlebell swings
  • 24 push-ups
  • Run 400 meters
  • 21 kettlebell swings
  • 12 push ups

Posted: September 29, 2016 in Uncategorized

WARM UP 

  • 10-1 
  • TRX chest press
  • TRX row 
  • BW squat 
  •     400 m run 

STRENGTH 

  • Deadlift x 3 
  •  EMOM 10 min 

CONDITIONING 

  • 20 min amrap 
  • 10 pull ups
  • 20 slam balls
  • 30 push press 40/25
  • 40 See the lights 20/10

Posted: September 28, 2016 in Uncategorized

WARM UP 

  • Roll out 10 min 
  • Mb 1 leg RDL x 10 ea leg 
  • TRX roll outs x 10
  • Mountain climber x 10 ea 
  •    5 rounds 

CONDITIONING 

  • 150 double under buy in
  • Then 
  • 6x,
  • 25 wall balls 
  • 400 m run
  • Then 
  • 150 double under buy out

Posted: September 27, 2016 in Uncategorized

WARM UP 

  • SB plank x 45 sec 
  • Slam ball x 5 
  • Banded ohs x 10 
  •    5 rounds 

STRENGTH

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

CONDITIONING 

  • 15 min amrap 
  • 15 T2b 
  • 15 Hang Cleans 60/35
  • Then
  • 10 min amrap
  • 10 V-Ups
  • 10 DL 

Posted: September 26, 2016 in Uncategorized

WARM UP 

  • TRX atomic push up x 10
  • BW squat x 10 
  • 100 m run 

STRENGTH 

  • Pausing front squat x 2 
  •     5 sec hold in the bottom 
  •    Build as high as you can in 10 min 

CONDITIONING 

  • 10-1
  • Elevated lunge w KB ea leg
  • Burpee
  • Box jump 
  • 200 m run 

Posted: September 23, 2016 in Uncategorized

WARM UP 

  • 10 KB swing 
  • 30 double Unders 
  •   6 rounds 

STRENGTH

  • 5×10 strict pull up
  • Max hollow hold 

CONDITIONING 

  • 100 DB snatches 
  • 100 BB thrusters 60/35
  • 100 lunges ea leg 
  •  Then 
  • Run 800 m 

Posted: September 22, 2016 in Uncategorized

WARM UP 

  • TRX squat + row x 10
  • SB pike x 15
  • Mountain climber x 20
  •     4 rounds 

STRENGTH 

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

CONDITIONING 

  • 15 min amrap 
  • 15 Trx push ups
  • 15 atomic crunches 
  • 15 slam balls
  • Then 
  • 10 min amrap 
  • 10 pull ups
  • 10 T2B 
  • 10 burpee box jumps

Posted: September 21, 2016 in Uncategorized

WARM UP 

  • Roll out/stretch 10 min 
  • TRX Push up x 10
  • V ups x 10
  •     5 rounds 

CONDITIONING 

  • 75 snatches for time 35/25
  • Then 
  • 40-30-20-10 
  • Goblet Squats 
  • Step ups with KB 
  • 400 m run w/ med ball

Posted: September 20, 2016 in Uncategorized

WARM UP 

  • TRX low row + bicep curl x 10
  • SB hamstring curls x 10 
  • Ball slams x 10
  •    4 rounds 

STRENGTH 

  • Hang squat clean x 2
  •  Build as high as you can in 10 min

CONDITIONING 

  • 4 Rounds
  • 400m Run
  • 20-10 Wall Ball 20/14
  • 10-5 Burpee

Posted: September 19, 2016 in Uncategorized

WARM UP

  • TRX lunge x 5 per leg 
  • 1 min plank 
  • 100 m run 
  •    4 rounds 

STRENGTH

  • Front squat x 3
  • EMOM 10 min 

CONDITIONING 

  • 10 front squats 60/35
  • 100 double Unders 
  •     5 rounds 
  • Rest 2 min 
  • 10 thrusters 60/35
  • 10 v ups
  •     5 rounds