Archive for October, 2016

Posted: October 31, 2016 in Uncategorized

Warm up

  • TRX mountain climber x 10 ea
  • Banded ohs x 10
  • Jumping jacks x 25
  •   4 rounds 

Strength 

  • Back squat x 5 EMOM 7 min 

Conditioning 

  • 150 KB swings 
  •   5 burpees 5 BW squats at top of every minute. Start with them 

Posted: October 28, 2016 in Uncategorized

Warm up 

  • TRX squat jump x 10 
  • Sprinter sit ups x 10 
  • KB goblet squat x 10
  •    4 rounds 

Strength 

  • Push press x 3
  • Build up in 10 min 

Conditioning 

  • 50 double Unders 
  • 40 BW squats 
  • 30 KB swings 
  • 20 push ups 
  • 10 KB clean and press 
  •    3 rounds 

Posted: October 27, 2016 in Uncategorized

WARM UP 

  • TRX row x 10
  • SB roll outs x 10 
  • 100 m run 
  •    4 rounds 

STRENGTH 

  • Max L sit 
  • Candlestick lever holds
  •    10 sets 

CONDITIONING 

  • 40 KB snatches 53/35
  • 30 Power snatches 40/25
  • 20 burpees over the bar
  • 10 OH squats 
  • 20 burpees over bar
  • 30 power snatches
  • 40 KB snatches 
  • 50 pull ups

Posted: October 26, 2016 in Uncategorized

WARM UP

  • Roll out 10 min 
  • TRX figure 4 squat x I0 ea leg 
  • SB crunch x 15
  • 1 leg med ball RDL 10 per leg
  •   4 rounds 

CONDITIONING 

  • 400m run 
  • 20 KB swing 
  • 10 box jump 
  • 20 min AMRAP 

Posted: October 25, 2016 in Uncategorized

WARM UP 

  • TRX atomic crunch/pike x 10
  • Split jump + ball slam x 10
  • Mountain climbers x 10
  •     5 rounds 

STRENGTH 

  • Power clean x 2 + push press
  • Build up in 10 min 

CONDITIONING 

  • 10-9-8-7-6-5-4-3-2-1
  • Power clean 60/35
  • Pull ups
  • V ups 

Posted: October 24, 2016 in Uncategorized

WARM UP 

  • Plank hold 10 min 
  • KB goblet squat x 10
  • Run 100 m 
  •    4 rounds 

STRENGTH

  • Ohs x 3
  • 10 min build to 3rm 

CONDITIONING 

  • 5 min max KB swings 
  • Rest 1 min 
  • 4 min max bw squats
  • Rest 1 min
  • 3 min max push ups 
  • Rest 1 min 
  • 2 min max wall balls 
  • Rest 1 min 
  • 1 min max burpees 
  •     Count your total reps, this is your score 

Posted: October 21, 2016 in Uncategorized

WARM UP 

  • TRX lunge x 5 per leg 
  • SB hamstring curl x 10 
  • Ball slams x 10
  •    4 rounds 

CONDITIONING 

  • 1 min wall balls 
  • 1 min burpees 
  • 1 min SDLHP 40/25
  • 1 min cal row 
  • 1 min rest 
  •    5 rounds 
  • 50-40-30-20-10
  • Sit up 
  • Double Unders 

Posted: October 20, 2016 in Uncategorized

WARM UP 

  • TRX body saw x 15
  • Goblet squat x 10 pause a count in bottom
  • SB crunch x 20
  •     5 rounds

STRENGTH

  • L holds x failure
  • Pistol squats x 5 ea leg
  •     6 sets 

CONDITIONING 

  • 25 min AMRAP 
  • -30 v-ups
  • -20 DB snatches alternating 
  • -10 HSPU/push ups 

Posted: October 19, 2016 in Uncategorized

WARM UP 

  • Roll out 10 min 
  • TRX plank x 1 min 
  • MB RDL 1 leg x 10 ea 
  •        5 rounds 

STRENGTH 

  • Deadlift x 2 heavy 
  • EMOM 10 min 

CONDITIONING 

  • 5x, 
  • 12 DL 70/47
  • 9 hang clean 
  • 6 Push press
  • Run 200 between each round. 

Posted: October 18, 2016 in Uncategorized

WARM UP

  • TRX mountain climbers x 10ea
  • Banded ohs x 10
  • 100 m run 
  •    4 rounds 

STRENGTH 

  • Push press x 5
  • Build as high as you can in 10 min 

CONDITIONING 

  • 800 m run
  • 50 ‘s 
  • – pull ups
  • – box jumps
  • – push ups
  • – lunges
  • – T2b
  • – wall balls
  • 800 m run