Archive for December, 2017

Posted: December 29, 2017 in Uncategorized

WARM UP
hip circles x 20ea
-half clams x 10 ea
-leg lifts x 10
-tempo squats x 10

2 rounds
Then
50 jumping jacks
20 air squats

STRENGTH

EMOM 10 min

10 push ups

10 TRX Rows

 

CONDITIONING
AMRAP 10 min
1,2,3…. DB Snatch Alternating
1,2,3…. Pull Ups
Rest 2 min
400m run
100 double Unders
400m run

Posted: December 28, 2017 in Uncategorized

Warm up
10 lunges
10 hollow rocks
10 Dead Bugs
10 plank rocks
4 rounds

Strength
Deadlift x 3
EMOTM 10 min

Conditioning
25 burpees
100 Push Press 50/30
100 push ups
100 Russian KBS
100 sit ups
25 burpees

Posted: December 27, 2017 in Uncategorized

Warm up

  • Plank 1 min
  • Candlesticks x 5
  • Ab roller x 10
  • Amap 10 min

Strength

  • Cleans x 3
  • Strict pull up
  • Amap 10 min

Conditioning

  • 5-10-15-10-5
  • Wall balls
  • Hang p cleans 70/45
  • Push ups
  • Med ball v ups
  • 200 m run

Posted: December 26, 2017 in Uncategorized

Warm up

  • 10 push ups
  • 10 bw squats
  • 50 jump ropes
  • Amap 10 min

Strength

  • Front squat x 3
  • Hollow rocks x 10
  • Emom 10 min

Conditioning

  • 50-40-30-20-10
  • KB front squat
  • Lunges total
  • Double unders
    • Posted: December 22, 2017 in Uncategorized

      Warm Up

      • 5 Push ups
      • 10 Bw Squats
      • 5 MB V Ups
      •    AMAP 10 min

      Strength

      • Rear Foot Elevated DB Split Squat 5 x 10 ea leg
      • Candlestick Levers 5 x 10

      Conditioning

      • Run 400m
      • Spin 20 Calories
      • KB Thrusters x 20
      • V Ups x 20
        • 5 rounds
      •    Work in up to teams of three. Each Person starts at a different place. Partner A begins 400m run, Partner B Spins for 20 calories, Partner C begins on KB Thrusters and V Ups.

      Posted: December 21, 2017 in Uncategorized

      Warm up

      • Side plank 30 sec ea
      • Bw oh squat x 15
      • Mountain climbers x 15 ea
      • TRX 1 leg lunge x 10 ea
      • 4 rounds.

      Conditioning

      Amrap 25 minutes

      10 push press

      10 kettle bell swings

      10 box jumps

      • Posted: December 20, 2017 in Uncategorized

        Warm up

        • Plank 1 min
        • 20 glute bridges
        • 15 goblet squats
        • 50 jumping jacks
        • 4 rounds

        Strength

        • Emom 10 min
        • TRX Inverted rows x 10
        • Hollow rocks x 10
        • Push ups x 10

        Conditioning

        Posted: December 19, 2017 in Uncategorized

        WARM UP

        • Sampson lunge x 10ea
        • Hollow rocks x 15
        • TRX rows x 20
        • 4 rounds

        STRENGTH

        • Deadlift 5×5
        • Pull ups 5×5

        CONDITIONING

        • 200 m run
        • Burpee hurdle jump x 10
        • 50 double unders
        • Amrap 25 min
        • Posted: December 18, 2017 in Uncategorized

          WARM UP

          • 50 jump rope
          • Plank hold 1min
          • 20 bw squats.
          • 10 candle sticks
          • 3 rounds

          STRENGTH

          • Front Squat 5×5
          • Side plank x 30sec ea

          CONDITIONING

          10 rounds

          5 hspu

          10 box jumps

          15 mb vups

          20 dubs

          Posted: December 15, 2017 in Uncategorized

          Warm Up A

          • SMR
          • Peanut Lumbar Spine
          • Foam roll low back x 10
          • Foam Roll Quads x 10
          • Bent Knee Hamstring Stretch x10ea
          • Lats/Posterior delts x 10
          • Adductors x 10
          • Strength

            • Push press 5×5 (clean the barbell to start)
            • Strict Pull ups 5 x 5

            Conditioning

            400m run

            50 burpees

            50 sit ups

            50 kb swings

            50 push ups

            50 db snatches (total)

            400 m run