Archive for January, 2017

Posted: January 31, 2017 in Uncategorized

Warm up 

  • TRX hamstring curls x 10
  • Kb deadlift x 10
  • 100 m run 
  • 4 rounds 

Strength 

  • Deadlift x 3
  • 10 min build to a 3rm 

Conditioning 

  • 4rft
  • 10 double kb clean and press 
  • 20 box jump overs 
  • 30 burpees 

Posted: January 30, 2017 in Uncategorized

Warm up

  • TRX lunge x 5 ea
  • MB Slam x 10
  • SB hamstring curls x 10
  •    4 rounds

Strength

  • OHS x 3
  • Build to a max in 10 min

Conditioning

  • 100 double unders
  • 25 Pistol Squats ea
  • 25 Wall Balls
  • 25 KB Swings
  •    4 rounds
  • 100 Double Unders

 

Posted: January 27, 2017 in Uncategorized

Warm up 

  • TRX row x 10 
  • 100 m run 
  • 5 rounds 

Strength 

  • Push press 5×5 

Conditioning 

  • 800 m run 
  • 20 burpees 
  • 21-15-9 
  • Devil press 
  • Front squat 60/40
  • 20 burpees 
  • 800 m run 

Posted: January 26, 2017 in Uncategorized

Warm up 

  • SB crunches x 10
  • Kb swing x 10 
  • Supermans x 10
  •   4 rounds 

Strength 

  • Power clean 8 x 2 

Conditioning 

  • “Black jack” 
  • 20-19-18-17-16-15…..
  • TRX push up 
  • 1-2-3-4-5-6-7-8…..
  • See the lights 

Posted: January 25, 2017 in Uncategorized

Warm up

  • roll out 10 min 
  • TRX side plank x 30 sec ea side 
  • MB Slam x 10 
  • Jumping jacks x 50 
  •    4 rounds 

Conditioning 

  • 50 pull ups 
  • 800m run
  • 21 thrusters 60/40
  • 800m run
  • 21 thrusters 60/40
  • 800m run 
  • 50 pull ups 

Posted: January 24, 2017 in Uncategorized

Warm up 

  • Kb deadlifts x 10
  • SB hamstring curls x 10
  • Mountain climbers x 10 ea
  •    4 rounds 

Strength 

  • Deadlift 5×5

Conditioning 

  • 22 min AMAP
  • 15 SDLHP
  • 30 wall balls
  • 45 double Unders 

Posted: January 23, 2017 in Uncategorized

Warm up

  • TRX inverted row x 10
  • Kb squat hold 30 sec 
  • MB slam x 10
  •   4 rounds 

Strength

  • Pausing front squats 5×5 (5 sec hold)

Conditioning 

  • EMOM 20 min 
  • Odd 3 cleans 60/35
  • Even 10 burpees 

Posted: January 20, 2017 in Uncategorized


Happy birthday Bianca!! You inspire us everyday, you lead by example, you always have a smile on and were so lucky to have you part of our gym family. 

Warm up 

  SB roll outs x 10 

  KB swings x 10

  100m run 

      4 rounds 

Conditioning 

  • 19 Hang Power cleans 60/40kg
  • 27 burpees
  • 27 front squats 60/40kg
  • 27 kettle bells
  • 27 Dead lifts 60/40kg
  • 27 V-ups
  • 27 OHS 
  • 27 pull-ups
  • 27 burpees 
  • 90 Double Unders 

Posted: January 19, 2017 in Uncategorized

Warm up 

  • TRX atomic crunch 
  • Goblet squats x 10 
  • Plank x 30 sec
  •    4 rounds 

Strength 

  • Deadlifts 5×5

Conditioning 

  • 10x

10 T2b

10 DB Jumping squats 45/25

15 candlesticks 

15 Step Ups w/DB

20 See the Lights 

20 Hurdle Hops 

Posted: January 18, 2017 in Uncategorized

Warm up 

  • Roll out and stretch 10 min 
  • TRX squats x 10
  • Mb slams x 10 
  • Bicycle crunch x 10 ea 
  •    4 rounds 

Strength 

  • SB bench press x 10 
  • Strict pull ups x 5 
  •     5 sets 

Conditioning 

  • 10-20-30-20-10 
  • KB snatches 
  • Goblet squats 
  • Double unders 
  • Run 200 m between each set.