Archive for February, 2017

Posted: February 28, 2017 in Uncategorized

Warm up 

  • TRX atomic crunch x 15
  • Jumping jacks x 50 
  •   5 rounds 

Strength 

  • Clean complex EMOM 10 min 
  •   1 clean 
  •   1 power clean 
  •   1 thruster 

Conditioning 

  • AMRAP 20 min 
  • 400 m run 
  • Max pull ups 
  •    As soon as you come off bar run. 

Posted: February 27, 2017 in Uncategorized

Warm up

  • TRX squat/row x 10
  • SB sit up x 10 
  • Banded ohs x 10 
  •     4 rounds 

Strength 

  • Ohs x 3 
  •  Build as high as you can in 10 min 

Conditioning 

  • 10 DB ohs 45/20 (5 ea)
  • 20 push ups 
  • 30 double Unders 
  •    7 rounds 

Posted: February 24, 2017 in Uncategorized

Warm up 

  • SB hamstring curls x 10
  • Sprinters sit up x 10
  • BW squats x 10
  •    4 rounds 

Strength 

  • Front squat x 3 EMOM x 7 min 

Conditioning 

  • For time:
  • 10 dumbbell snatches
  • 15 burpee box jump-overs
  • 20 dumbbell snatches
  • 15 burpee box jump-overs
  • 30 dumbbell snatches
  • 15 burpee box jump-overs
  • 40 dumbbell snatches
  • 15 burpee box jump-overs
  • 50 dumbbell snatches
  • 15 burpee box jump-overs
  •     20 min cap 

Posted: February 23, 2017 in Uncategorized

Warm up 

  • TRX body saw x 30 sec 
  • Oh band squats x 10
  • Ball slams x 10
  •   4 rounds 

Strength 

  • Deadlift 5×8

Conditioning 

  • 75 hang cleans 70/45
  • Every time you drop the bar run 200 m

Posted: February 22, 2017 in Uncategorized

Warm up 

  • Roll out stretch 10 min 
  •   Then 
  • 5 min bear crawls 
  • 5 min pigs on ice skates 

Conditioning 

  • Death by kb swing 
  • Start w 2 and add 2 every minute 
  • Then finish w 
  • 100 see the lights for time 
  •  Then 
  • 800 m run 

Posted: February 21, 2017 in Uncategorized

Warm up 

  • Pigeon pose 2 min per side 
  • Goblet squat hold x 2 min 
  • Weighted planks 5 x 30 sec 

Strength 

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

Conditioning 

  • EMOM 8 min 
  •  10 chest to bar pull ups
  • EMOM 8 min 
  •   12 burpees
  • EMOM 
  •  14 front rack lunges 40/25

Posted: February 20, 2017 in Uncategorized

HOLIDAY SCHEDULE 6,7,9am (8am open gym)

Warm up 

  • TRX atomic pike x 10
  • PVC ohs x 10
  • Side plank 30 sec ea side 
  •    4 rounds 

Strength 

  • Back squat x 3 w 3 sec pause @ 80%
  •   EMOM 10 min 

Conditioning 

  • Wall ball x 10
  • Push up x 10
  •  EMOM 5 min 
  • Rest 1 min 
  • Kb Front squat x 10
  • Double under x 30
  •  EMOM 5 min
  • Rest 1 min 
  • Burpees x 5
  • BW squats x 15 
  •  EMOM 5 min 

Posted: February 17, 2017 in Uncategorized

Warm up 

  • TRX body saw x 60 sec
  • Goblet squat hold x 60 sec 
  • High knees in place 60 sec
  •    4 rounds 

Strength 

  • Front squats 5 x 8 

Conditioning 

  • Row 1 min 
  • DB thrusters 1 min 
  • See the lights 1 min 
  • Kb swings 1 min 
  • Rest 1 min 
  •   4 rounds 

Posted: February 16, 2017 in Uncategorized

Warmup 

  • Kb deadlift x 10
  • Mb slam x 10 
  • Russian twists x 10 ea
  •    4 rounds 

Strength 

  • Deadlift x 3 @ 85%
  • EMOM 10 min 

Conditioning 

  • 7 front rack lunges ea 
  • 9 box jumps
  • 7 kb snatches ea arm 
  • 9 steps ups ea leg 
  •    7 rounds 

Posted: February 15, 2017 in Uncategorized

Warm up 

  • Roll out stretch 10 min 

Strength

  • 1000 m run buy in 
  • Then
  • 5 rounds
  • 10 hang power clean
  • 15 push press
  • Then
  • 1000 m run buy out