Archive for July, 2017

Posted: July 31, 2017 in Uncategorized

Warm up:Butt kicks

High knees

Side lunge

Toe touches

Heel grabs
Strength:

Every 90 sec for 15 min

Back squat x8 @70-75%
Conditioning:

4 rounds

10 pull ups

Bear complex (x5) 60/40

50 double unders

Posted: July 28, 2017 in Uncategorized


Happy Birthday Chris. 

Warm up 

  • TRX rows x 15
  • TRX squat jumps x 15 
  • Plank on SB x 1 min 
  •    4 rounds 

Conditioning 

  •  3 rounds 
  • 7 front squats 
  • 28 pistol (total)
  • 7 push press
  • 28 toe to bar
  • 7 deadlifts
  • 28 box jumps 
  • 7 barbell lunges (per leg) or wall walks
  • 28 back extensions (ghd)

Posted: July 27, 2017 in Uncategorized

Warm up

  • TRX atomic push up x 15
  • Side plank x 30 sec ea 
  • 50 m high knee
  • 50 m butt kick 
  • 50 m side shuffle ea side
  •   4 rounds 

Conditioning 

  • Run 800m 
  •    Then 
  • 50-40-30-20-10
  • Kb swings 
  • Burpees
  •    Then 
  • Run 800m

Posted: July 26, 2017 in Uncategorized

Warm up3 rounds

Barbell warm up

Muscle clean x5

Hang clean x5

Full clean x5

Press x5
Strength

Every 90 seconds for 15 min (build to heavy)

Power clean + hang clean + jerk
Conditioning

4 rounds

50 double unders

25 OH squat (50/35)(+60/40)

25 pull ups

400 m run

Posted: July 25, 2017 in Uncategorized

Warm up 

  • TRX atomic crunch x 15
  • SB roll outs x 15
  • Side plank x 30 sec ea 
  •    5 rounds 

Conditioning 

  • 30-40-50
  • Double unders 
  • Push ups 
  •    Then
  • 150 wall balls 
  •    Then 
  • 30-40-50
  • Double unders 
  • Sit ups  

Posted: July 24, 2017 in Uncategorized

Warm up:

  • Butt kicks
  • High knees
  • Walking groin stretch
  • Toe touches
  • Heel grabs

Strength:

  • Take 20 min to find 1 rep max back squat

Conditioning:

  • 10 strict hspu
  • 20 thrusters 40/25
  • 30 kb swings 
  • 400 m run
  • 30 kb swings
  • 20 thrusters
  • 10 strict hspu 

Posted: July 21, 2017 in Uncategorized

Warm Up

  • Jump Rope 10 min every fail
  • (every fail 5 candlesticks)

Strength

  • deadlift x 3
  • EMOM 10 min

Conditioning

  • 10-9-8-7-6-5-4-3-2-1
  • Thrusters
  • SDLHP
  • ┬áthen
  • 10-9-8-7-6-5-4-3-2-1
  • KB Swings
  • TRX Row

Posted: July 20, 2017 in Uncategorized

Warm up 

  • TRX atomic crunch x 10
  • Ball slams x 10 
  • 50 jumping jacks. 
  •    5 rounds 

Conditioning 

  • 5 rounds, 1 min per station 
  • Air squat
  • Burpee
  • Knees to elbows
  • Sit ups 
  • Double unders 

Buy out (optional)

  • Jumping lunges x 10
  • Double unders x 20
  •    5 rounds as fast as possible. 

Posted: July 19, 2017 in Uncategorized

Posted: July 18, 2017 in Uncategorized

Warm up

  • Bear crawls x 10 yards 
  • Lunges x 10 ea leg 
  • Run 100 m 

Conditioning 

  • Run 200 m 
  • 10 burpees 
  • 15 mb v ups 
  • 20 kb swings 
  • Rest 1 min 
  • 8 rounds