Archive for April, 2017

Posted: April 30, 2017 in Uncategorized

Warm up 

  • TRX squat row x 10
  • SB hamstring curl x 15
  • 100 m run 
  •    4 rounds 

Strength 

  • Back squat 5×5

Conditioning 

  • 20 Min AMRAP
  • 2 Handstand Push Ups (or 6 regular push ups
  • 2 Squats  (80% 1RM)
  • 10 Kettlebell Swings
  • 10 Jumping Lunges ea leg 

Posted: April 28, 2017 in Uncategorized

Warm up 

  • TRX plank x 1 min 
  • V ups x 10
  • Jumping jacks x 50
  •   4 rounds 

Strength 

  • Floor press x 5
  • Emom 7 min 

Conditioning 

  • 5 pull ups 
  • 10 push ups 
  • 15 bw squats 
  • Amrap 20 min 

Posted: April 27, 2017 in Uncategorized

Warm Up

  • pigeon pose x 1 min ea
  • knee in corner x 1 ea
  •   then
  • TRX Pikes x 15
  • TRX row x 15
  • TRX squats x 15
  • TRX roll outs x 15
  •  5 rounds

Conditioning

  • Lunges x 60 steps
  • KB Swings x 30
  • burpees x 30
  • Run 800 m
  •   3 rounds

Posted: April 26, 2017 in Uncategorized

Warm up 

  • Roll out 10 min 
  • SB crunch x 20
  • Sampson lunge x 10 steps
  • 100 m run 
  •    4 rounds 

Conditioning 

  • 5 deadlifts 
  • 10 db push press ea arm 
  • Rest 30 sec 
  • 5 rounds
  • 5 power cleans
  • 10 db snatches ea arm 
  • Rest 30 sec 
  • 5 rounds 

Bonus 

  • Ab circuit 

Posted: April 25, 2017 in Uncategorized

Warm up 

  • Groiners x 30
  • Plank on foam roller x 30 sec 
  • Mb slam x 10
  •   4 rounds 

Strength 

  • TRX burpees R
  • TRX bicep curls 
  • TRX burpees L
  • TRX high rows 
  • Rest 1 min 
  •   Emom 
  • 3 rounds 

Conditioning 

  • 100m run 
  • 5 pull ups 
  • 10 push ups 
  • 200m run 
  • 10 pull ups 
  • 15 push ups 
  • 300m run 
  • 15 pull ups 
  • 20 push ups 
  • Amrap 25 min 
  • Build as high as you can. 

Posted: April 24, 2017 in Uncategorized

Warm up

  • TRX atomic crunch x 15
  • Goblet squat x 10
  • Lunges x 10 steps
  •   4 rounds 

Strength

  • Back squat 
  • 3×10
  • 3×8
  • 3×5
  • Emom 

Conditioning 

  • Run 400m 
  • Thrusters 40/25
  • Knees to elbows  
  • 40-30-20-10
  • Run 400m

Posted: April 21, 2017 in Uncategorized

Warm up 

  • TRX body saw x 20
  • SB crunch x 20
  • Mb slams x 15
  •  4 rounds 

Strength 

  • Front squat 3×8 3×5 3×3
  • EMOM

Conditioning 

  • 50 wall balls 
  • 50 box jumps
  • 50 ohs 60/35
  • 50 box jumps 
  • 50 wall balls 

Posted: April 20, 2017 in Uncategorized

Warm up 

  • Pigeon pose x 1 min ea
  • Knee In corner x 1 min
  • Calf stretch x 1 min 
  • Lunge x 20 steps 
  •   

Strength 

  • TABATA
  • TRX push-up 
  • TRX crunch/pike
  • TRX row 
  • Goblet squat 

Conditioning 

  • 50-40-30-20-10
  • Double under 
  • Sit up
  • 400 m run 

Posted: April 19, 2017 in Uncategorized

Warm up 

  • Roll out 10 min 
  • Squat curl press x 15
  • Mb RDL x 15
  • Hollow rock x 15
  •   4 rounds 

Strength 

  • Deadlift 5×10

Conditioning 

  • 10 hang power clean 
  • 10 pull ups 
  • 10 box jumps
  • 5 rounds 

Posted: April 18, 2017 in Uncategorized

Warm up

  • TRX row x 15
  • TRX atomic crunch x 15
  • BW lunges x 10 steps 
  • Mountain climbers x 10 ea leg 
  •    4 rounds 

Conditioning 

  • 200m run 
  • 10 burpees 
  • 20 kb swings 
  •      25 min AMAP 
  • 50 leg lifts 
  • 50 bicycle crunch
  • 50 v ups 
  • 50 supermans 
  •      2 rounds