Archive for December, 2016

Posted: December 30, 2016 in Uncategorized

Warm up

  • TRX atomic push up x 10
  • KB goblet squat x 10
  • Side plank x 30 sec ea side 
  •     4 rounds 

Strength

  • Push press 5×5

Conditioning 

  • 7 min AMAP
  • 5 thrusters 
  • 10 burpees 
  • Rest 3 min
  • 10 min AMAP
  • 5 pull ups 
  • 10 push ups 
  • 15 squats 

Posted: December 29, 2016 in Uncategorized

Warm up 

  • TRX 1 leg lunge x 5 ea 
  • Russian twists x 10 ea side 
  • Jumping jacks x 25
  •     4 rounds 

Strength

  • Strict pull up x 3
  • Push up x 5
  • EMOM 10 min 

Conditioning 

  • 10 rounds 
  • 10 DL 40/25
  • 10 power cleans
  • 10 push press 
  • 10 back squat

Posted: December 28, 2016 in Uncategorized

Warm up

  • Roll out stretch 10 min 
  • TRX atomic crunch x 10
  • SB hamstring curl X 10
  • Mountain climbers x 10 ea
  •   4 rounds 

Conditioning 

  • 25 min AMAP 
  • 15 box jumps 
  • 25 wall balls 
  • 35 KB swings 

Posted: December 27, 2016 in Uncategorized

Warm up 

  • Ab straps x 10 slow 
  • Ball slam x 10
  • SB roll outs x 10
  •   4 rounds 

Strength 

  • Hang clean x 2 
  • EMOM 10 min 

Conditioning 

  • 5 min max burpees
  • Rest 1 min 
  • 4 min max KB snatches  
  • Rest 1 min 
  • 3 min max KB front squats 
  • Rest 1 min 
  • 2 min max KB push press 
  • Rest 1 min 
  • 1 min max lunges 

Posted: December 26, 2016 in Uncategorized

Warm up 

  • TRX squat + row x 10
  • Glute bridge x 10 
  • Side Plank x 30 sec ea side 
  •    4 rounds 

Strength

  • Back squat clusters 10 x 3
  • Every 45 seconds @ 80%

Conditioning 

  • For Time:
  • 50 Cal Row
  • 50 Handstand Push Ups
  • 50 Pull Ups
  • 50 Power Snatch 75/53
  • 50 Burpees
  • 50 Toes to Bar
  • 50 Cal Row

Posted: December 23, 2016 in Uncategorized

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. 
Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down
For Time:
1 Sumo Deadlift High Pull 40/25

2 Thrusters 40/25

3 Push Press 40/25

4 Power Cleans 40/25

5 Power Snatches 40/25

6 Kettlebell Swings 

7 Pull-ups

8 Knees-to-Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees 

12 Overhead Walking Lunge Steps (20/10 each leg)

Posted: December 22, 2016 in Uncategorized

Warm up 

  • TRX squat + row x 10
  • SB plank x 45 sec 
  • Mb slam x 10 
  •    4 rounds 

Strength 

  • Hang clean x 2
  • Build to a max in 10 min 

Conditioning 

  • 800 m run 
  • Then 
  • 21-15-9
  • Hspu 
  • KB snatch 
  • See the lights 
  • Oh lunge w plate 
  • Then 
  • 800 m run 

Posted: December 21, 2016 in Uncategorized

Warm up 

  • Roll out stretch 10 min 

Conditioning 

  • 2 rounds 
  • 50 pull ups
  • 50 burpees
  • 50 wall balls
  • 50 box jumps 
  • 50 KB swings 

Cool down

  • TRX figure four squat 1 min ea 
  • TRX Sampson lunge hold
  • Pigeon pose 
  • Saddle stretch (lie back on heels)

Posted: December 20, 2016 in Uncategorized

Warm up 

  • TRX mountain climbers x 10 ea 
  • SB hamstring curls x 10
  • Mb deadlift x 10

Strength 

  • Deadlift 5×5

Conditioning 

  • 25 min AMRAP 
  • 10 deadlifts 40/25
  • 10 power cleans 
  • 10 front squats
  • 10 stoh 
  • 10 back squats 

Posted: December 19, 2016 in Uncategorized

Warm up 

  • TRX pistol squat x 10
  • SB crunch x 10 
  • 100 m run
  •    4 rounds

Strength 

  • Back squat X 3
  • EMOM 8 min 

Conditioning 

  • Push ups x 10
  • KB front rack squats x 20
  • Double Unders x 50
  •     5 rounds