Archive for August, 2017

Posted: August 31, 2017 in Uncategorized

Warm up 

  • Roll out 10 min 
  • Jump rope 10 min 
  • Every fail 5 hollow rocks 5 bw squats 

Conditioning

  • 20 min amrap
  • 5 Deadlift 100/70
  • 5 Handstand Push Ups
  • 7 Knees to Elbows
  • 200m Run

Posted: August 30, 2017 in Uncategorized

Warm upShoulder warm up

Barbell warm up
Strength

Take 20 min to build to DM

Full clean + hang clean

Finish with max single clean
Conditioning

21-15-9

Thrusters (40/25)

Push ups

Front squats

Pull ups

Burpees

Posted: August 29, 2017 in Uncategorized

Warm up 

  • TRX body saw on hands x 20
  • Mb slams x 10
  • Jumping jacks x 50 
  •     4 rounds 

Strength 

  • Max strict CHIN ups 
  • Hollow rocks x 10 
  • Emom 7 min. 

Conditioning 

  • 4 rounds 
  • 400 m run
  • 20 burpee box jumps 
  • 20 mb v ups 
  • 20 wall balls 

Posted: August 28, 2017 in Uncategorized

Dynamic warm upButt kick

High knees

Toe touch

Side lunge

Heel grab
Strength

Every 2 min for 16 min

Back squat 8×5 @ 65-75%
Conditioning 
100 Curtis P (45/30)

Curtis P: power clean , lunge (each leg), push press

My pet rockĀ 

Posted: August 25, 2017 in Uncategorized

Warm up 

  • TRX atomic push up x 15
  • SB plank x 30 sec
  • Kb goblet squat x 10
  •   3 rounds 

Strength 

  • Floor press x 5
  • Emom 7 min

Conditioning 

  • With a partner 
  • 50 push press
  • 50 kb swings 
  • 50 burpees 
  • 50 box jumps 
  • 50 knees to elbows 
  • 50 kb high pulls
  • 400 m run 
  •    3 rounds 
  • One partner must hold a wall ball while the other works. If the ball drops do 10 burpees together. 

Posted: August 24, 2017 in Uncategorized

Warm up 

  • Roll out 10 min back, quads, hamstrings, it bands, lats glutes 
  • Sampson lunge x 20
  • Groiners x 50 
  • Glute bridges x 20
  •    3 rounds 

Strength 

  • Strict pull up to failure 
  • Box jump x 10
  •  Emom 7 min. 

Conditioning 

  • 20 min amrap 
  • 20 lunge steps
  • Max double unders 

Posted: August 23, 2017 in Uncategorized

Warm up:Mobilize

Pass throughs x20

Good mornings x20

Banded stretch (as needed)
Strength:

EMOM for 10 min

3 deadlifts @ 75-85%

5 strict deficit HSPU (scale with box)
Conditioning:

5 rounds:

5 hang power cleans (60/40)

10 hand release push up

5 front squats

10 pull ups

Then

30 G2OH

Posted: August 22, 2017 in Uncategorized

Warm up 

  • TRX atomic crunch x 15
  • Hollow rocks x 15 
  • Mb slams  x 10
  •    Amap 10 min 

Conditioning 

  • 10 db snatch alternating 45/20 70/45
  • 25 double unders 
  • 200 m run 
  •     Amap 20 min 

Ab circuit 

  • 50 toe touches 
  • 50 plank marches 
  • 50 v ups 
  • 50 bicycle crunches 
  • 50 supermans 
  • 50 side plank ups 
  • 50 reverse crunch 

Posted: August 21, 2017 in Uncategorized

Warm up:Butt kicks

High knees

Walking quad stretch

Heel grab
Strength:

Back squat

Set 1: 30 reps (easy/warm up)

Rest 90 sec

Set 2: 20 reps (easy/warm up)

Rest 90 sec

Set 3, 4, 5: 15 reps (work sets)

Rest 2-3 min in between

Set 6: 30 reps (burn out)
Conditioning:

5, 10, 15, 20, 25, 20, 15, 10, 5

Push ups

See the lights

10 KB swings

Posted: August 18, 2017 in Uncategorized

Warm up 

  • TRX squat rows x 10
  • Mb RDL x 15
  • Plank march x 20
  •   4 rounds 

Strength 

  • Push press x 5 emom 7 min 

Conditioning 

  • With a partner 
  • 100 double unders
  • 50 deadlifts (70/40)
  • 50 Kb swings (55/35)
  • 50 push ups 
  • 50 clean and jerks(70/40)
  • 50 burpees 
  • 50 wall balls 
  • 50 box jumps
  • 50 knees to elbows
  • 100 double unders