Archive for November, 2017

Posted: November 30, 2017 in Uncategorized

WARM UP A

STRENGTH

  • DB Floor Press 5 x 10
  • TRX Inverted Rows 5 x 15

CONDITIONING

  • EMOM 5 min
  • 10 Hollow rocks
  • Double Unders
  • EMOM 5 min
  • 10 kb high pulls
  • Hold plank
  • EMOM 5 min
  • 20 double unders
  • Glute bridge
  • EMOM 5 min
  • 20 lunge steps
  • Hollow holds
  • Posted: November 29, 2017 in Uncategorized

    WARM UP C

    STRENGTH

    CONDITIONING

    • 10 oh squats
    • 100m run
    • 10 thrusters
    • 100m run
    • 10 push press
    • 100m run
    • 10 see the lights
    • 100m run
    • 2 rounds

    Posted: November 28, 2017 in Uncategorized

    WARM UP B

    STRENGTH

    CONDITIONING

    • 4 rounds
    • 400 m run
    • 20 push ups
    • 50 double unders

    Posted: November 27, 2017 in Uncategorized

    WARM UP A

    STRENGTH

    CONDITIONING

  • 3 rounds

    40 burpees

    30 kb swings

    20 box jumps

    10 pull ups

    Posted: November 24, 2017 in Uncategorized

    WARM UP A

    STRENGTH

    • DB Floor Press 5 x 10
      • TRX Inverted Row 5 x 15

      CONDITIONING

      • EMOM 5 min
      • 5 hollow rocks
      • Hold bottom of squat
      • EMOM 5 min
      • 10 kb high pulls
      • Hold plank
      • EMOM 5 min
      • 10 push up
      • Glute bridge holds
      • EMOM 5 min
      • 20 double unders
      • Hold plank

      Posted: November 22, 2017 in Uncategorized

      Holiday Schedule

      Closed Thanksgiving Day

      Friday 6am and 7am

      WARM UP C

      STRENGTH

      CONDITIONING

      • 4 min AMRAP
      • 3 p Cleans 60/40
      • 6 HSPU
      • 9 Pull Ups
      • 12 KB HP
        • rest 1 min
      • Repeat 4 times

      Posted: November 21, 2017 in Uncategorized

      Holiday Schedule

      Closed Thanksgiving Day

      Friday 6am and 7am

      WARM UP B

      STRENGTH

      CONDITIONING

      • EMOM 20 min
      • TRX Atomic Crunch
      • MB Slams
      • KB Swings
      • Push Ups
      • Knees to elbow
        • this can be done in teams of 3 to 4 people

      Posted: November 20, 2017 in Uncategorized

      Holiday Schedule

      Closed Thanksgiving Day

      Friday 6am and 7am

       

      WARM UP A

      STRENGTH

      CONDITIONING

      • 2 rounds
      • 5 hang p cleans (40/30)
      • 10 push press
      • 15 back squats
      • 2 rounds
      • 5 oh squats
      • 10 sumo deadlift high pulls
      • 15 front squats
      • 2 rounds
      • 5 p cleans
      • 10 squat cleans
      • 15 front squats

      Posted: November 17, 2017 in Uncategorized

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      I don’t know about you but from what I see this new program is starting to pay big dividends for those of you that have invested in building quality movements. The proof is in the pudding with the gains in stability, core control and strength, and overall function. You guys have put in the work and it is really starting to show.

      We are entering in my opinion the most important season for fitness. This is the time that people fall off the wagon and come back in February/March trying to play catch up for summer. Keep coming in and working hard and reaping the rewards of your hard work, soon it will be summer time and time to show it off! Proud of you guys and all that your accomplishing, keep it up.

      BT

      Warm Up A

      Strength

      Conditioning

      Posted: November 16, 2017 in Uncategorized

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      Warm Up D

      Strength

      Conditioning

      • 30-20-10
      • Push Press
      • KB Swings
      • Push Ups
        • 200 double under buy out