Archive for September, 2017

Posted: September 29, 2017 in Uncategorized

Warm up

  • TRX rows x 15
  • Ab wheel x 15
  • Plank w reach x 10 ea
  •    4 rounds

Strength 

  • Rear foot elevated DB split squat x 5 ea leg 
  • Strict pull up x 5
  •  EMOM 10 min 

Conditioning 

  • 5 burpees
  • 10 DB snatch alternating 
  • 15 mb v ups 
  • 20 min amap 

Posted: September 28, 2017 in Uncategorized

Warm up 

  • Roll out 10 min 
  • Groiners x 20
  • Goblet squat x 10
  • 1 leg glute bridge x 10 ea
  •   4 rounds 

Conditioning 

  • 50-40-30-20-10
  • Wall balls 
  • Push up
  • 800 m run 

Posted: September 27, 2017 in Uncategorized

Warm up: barbell warm up/mobilize10 min
Strength:

Every 90 sec for 12 min:

P clean + hang clean + full clean 
Conditioning 

5 rounds:

4 squat cleans 60/40

11 burpee box jumps

20 double unders

200 m run

Posted: September 26, 2017 in Uncategorized

Warm up

  • TRX Atomic Push Up x 10
  • Glute Bridge x 10
  • Side Planks x 30 sec ea side
  •    4 Sets

Strength

  • DB Complex x 8 sets.
  • db Snatch x 5
  • db Front Squat x 10
  • db Bent Row x 10
  • db Stiff Leg DL x 10
  •   Work in teams of 3 this is a 3:1 work to rest sequence (This means that one person works the other two rest)

Conditioning

  • 10 burpees
  • 20 KB Swings
  • 400m Run
  •    4 rounds

Posted: September 25, 2017 in Uncategorized

Dynamic warm upButt kick

High knees

Toe touch

Side lunge

Heel grab
Strength

6 rounds

Front squat x6 @ 70-80%

Rest 60 sec

DB/KB split squat

Rest 60 sec
Conditioning 

10,9,8,7,6,5,4,3,2,1

OH squat 50/35

HSPU

Squat Clean

Push up

Push press

Posted: September 22, 2017 in Uncategorized

Warm up 

  • TRX rows x 10
  • Side plank x 30 sec ea side 
  • Kb goblet squat x 10
  •    4 rounds 

Strength 

  • Emom 10 min 
  • Max Strict pull up
  • Hollow holds 

Conditioning 

  • Run loop 
  • 50-40-30-20-10
  • Double unders
  • Mb v ups 
  • Run loop 

Posted: September 21, 2017 in Uncategorized

Warm up 

  • Glute bridge x 10
  • Push up x 10
  • Plank 1 min
  •    4 rounds 

Strength 

  • Front squats x 3 
  • Emom 10 min build to a max 

Conditioning 

  • 40-30-20-10
  • Push press 60/35
  • Wall balls 
  • 400 ea round

Posted: September 20, 2017 in Uncategorized

Warm up: Mobilize / barbell warmup

Strength:

Every 90 sec for 12 min

P clean + hang clean + jerk

Build

Conditioning 

5 rounds:

5 deadlifts 125/90

7 pull ups

9 burpees

50 dubs

Posted: September 19, 2017 in Uncategorized

Warm up 

  • TRX atomic push up x 10
  • Hollow rock x 10
  • Air squat x 10
  •   4 rounds 

Strength 

  • Floor press x 5 
  • Floor wipers x 10
  •   8 sets build in weight 

Conditioning 

  • Emom 25 min 
  • 20 kb swings 
  • 20 push ups 
  • 15 knees to elbow  
  • 15 mb slams 
  • 200 m sprint 

Posted: September 18, 2017 in Uncategorized

Warm up:Butt kicks

High knees

Side lunge

Toe touches

Heel grabs
Strength:

Every 2 min for 12 min

Back squat x8 @70-80%
Conditioning:

50 double unders (singles x3)

10 burpees

40 double unders

10 burpees

30 double unders

10 burpees

20 double unders

10 burpees

10 double unders

10 burpees