Archive for May, 2017

Posted: May 29, 2017 in Uncategorized

Holiday schedule 

6-7am 7-9 am open gym 

Warm up 

  • TRX atomic cross crunch x 20
  • TRX roll outs x 15 
  • Groiners x 30
  •    4 rounds 

Conditioning 

  • 18 burpee bar hops 
  • 400m run 
  •    Then
  • 18-16-14-12-10-8
  • Knees to elbows 
  • Thrusters 
  •     Then
  • 400m run 
  • 18 burpee bar hops 

Posted: May 26, 2017 in Uncategorized

Warm up 

  • 100m butt kick 
  • Heel grabs x 1
  • Sampson lunge x 10
  •    5 rounds 

Strength

  • Push press 10 x 3 
  • Hollow rock 10 x 10 

Conditioning 

  • 24 min EMOM (every minute on the minute)
  • 10 lunges each side
  • 20 mb v ups 

1st minute: Partner A completes 10 lunges each side while Partner B completes 20 Sit-ups.

Then swap for the second minute, etc.

  • Finish w an 800m med ball run 1 ball

Posted: May 25, 2017 in Uncategorized

Warm up 

  • TRX pikes x 10 
  • SB hamstring curls x 10 
  • Foam roller planks x 30 sec 
  •    Amap 10 min 

Conditioning 

  • Run 800 m 
  •    Then 
  • 10 minute AMRAP of:
  • 30 Double-unders
  • 15 Power snatches  35kg/25kg)
  •     Then run 800 m 
  • 10 minute amrap of
  • 30 squat jumps 
  • 15 kb swings 
  •     Then run 800m 

Posted: May 24, 2017 in Uncategorized

Warm up 

  • Roll out 10 min 
  • Then 
  • 50 jumping jacks 
  • 30 groiners
  • 10 bw squats 
  •    3 rounds

Strength 

  • Power clean 10×3
  • Emom 

Conditioning 

  • Hang clean x 3
  • Front squat x 3
  • Push press x 3
  •    6 rounds 
  • 80% of max clean. 

Posted: May 23, 2017 in Uncategorized

Warm up 

  • Pigeon pose x 2 min ea 
  • Knee in the corner x 2 min ea 
  • Groiners x 40 

Strength 

  • TRX atomic crunch x 15 
  • TRX row x 15 
  • Push ups x 10
  •    Amap 15 min 

Conditioning 

  • oh plate lunges 40 steps 
  • Med ball clean + wallball x 30
  • 400 m run 
  •   5 rounds 

Posted: May 22, 2017 in Uncategorized

Warm up 

  • TRX drop lunge x 10 ea
  • SB rollouts x 15
  • Side plank x 30 sec ea 

Strength 

  • Back squat 80% 12 x 3
  • E30sec
  • 5 min warm up 

Conditioning 

  • 5-10-15-20-15-10-5
  • Burpee hurdle hop
  • Front squat 60/35

Ab circuit 

  • Bicycle crunch x 50 
  • Plank 1 min 
  • Mb v ups x 20
  • Plank 1 min 
  •    3 rounds 

Posted: May 19, 2017 in Uncategorized

Warm up 

  • Butt kicks 
  • High knees 
  • Toe touches 
  • X 5 rounds 

Strength 

  • Push press 12 x 3 
  • Every thirty sec 

Conditioning 

  • 5 rounds 
  • 20 kb swings 
  • 20 see the lights 
  • 20 jump lunges 
  •     10 burpees at the top of every minut including minute one 

Posted: May 18, 2017 in Uncategorized

Warm up 

  • Roll out x 5 min 
  •   Then 
  • Amrap 12 min 
  • TRX body saw x 20
  • TRX atomic push up x 15
  • Kb swing x 10

Conditioning 

  • Amrap 20 min 
  • 400m run
  • Max oh squats 60/35
  •    Your score is the number of squats total 

Posted: May 17, 2017 in Uncategorized

Warm up

  • Roll out x 5 min 
  • Then 
  • Storks x 10 ea leg 
  • Mb slams x 10
  • 100 m run
  •    4 rounds 

Strength 

  • Deadlifts x 5
  • Emom x 6

Conditioning 

  • 6 Rounds for Time
  • 10 Pull Ups
  • 10 db Shoulder to Overhead each
  • 10 DB Snatch each 
  • 40 double unders 

Posted: May 16, 2017 in Uncategorized

Warm up 

  • TRX roll outs x 10
  • SB hamstring curls x 10
  • Hanging leg raises x 10 
  •    4 rounds 

Conditioning 

  • Emom 28 min 
  • Minute 1: run 150 m 
  • Minute 2: 8 cleans 60/40
  • Minute 3: 10 box jumps 
  • Minute 4: rest 
  • 50-40-30-20-10 
  • Double unders 
  • Sit ups