Archive for December, 2017

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

      Posted: December 14, 2017 in Uncategorized

      Warm Up D

      CONDITIONING

      Posted: December 13, 2017 in Uncategorized

      WARM UP C

      STRENGTH

      CONDITIONING

      Emotm for 24 min

      Min 1: 12 thrusters (50/35)

      Min 2: 10 barbell burpees

      Min 3: 5 hang power cleans + 8 toe to bar

      • Posted: December 12, 2017 in Uncategorized

        WARM UP B

        STRENGTH

        CONDITIONING

        • Amrap 5 min
        • TRX atomic crunch x 15
        • KB high pulls x 15
        • Spin 5 min
        • Amrap 5 min
        • TRX body saw x 15
        • Hollow rocks x 15
        • Spin 5 min

        This can be done in teams, the first five minutes are TRX and kb high pulls for five minutes then switch to the bike for five minutes.

        Posted: December 11, 2017 in Uncategorized

        WARM UP A

        STRENGTH

        CONDITIONING

        • 10 rounds
        • 10 pull ups
        • 100m run
        • 10 burpees
        • 100 m run
        • Rest 30 sec

        Posted: December 8, 2017 in Uncategorized

        Warm Up D

        STRENGTH

        • Rear foot elevated split squat x 5ea
        • DB snatch 5×5 ea side

        CONDITIONING

        • 10 clusters
        • 15 push ups
        • 20 TRX Inverted rows
        • Amrap 20 min
        • Posted: December 7, 2017 in Uncategorized

          WARM UP A

          STRENGTH

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

          CONDITIONING

          • Run 400 m
          • Kb goblet lunge x 10 ea leg
          • KB swings x 20
          • Rest 1 min
          • 5 rounds

          Posted: December 6, 2017 in Uncategorized

          WARM UP C

          STRENGTH

          CONDITIONING

          3 min amrap

          10 strict pull ups

          20 push ups

          30 sit ups

          40 squats

          Rest 1 or 2 min

          Repeat 4 times

          • Posted: December 5, 2017 in Uncategorized

            WARM UP B

            STRENGTH

            CONDITIONING

            • AMAP 20 min
            • 8 bent row 60/35
            • 8 hang cleans
            • 8 push press
            • 200m run

            Posted: December 4, 2017 in Uncategorized

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            Don’t forget about our Christmas Party! As of right now we have 42 confirmed. The price is $10 per person, I will process payment through our online billing system on Dec 10th for those that have rsvp’d unless you would like to make other arrangements before that time. Please text Brandon if you have not RSVP through Facebook 209-986-1426. It is going to be a great time.

            WARM UP A

            STRENGTH

            CONDITIONING

            • 20-15-10-5
            • Back Squats 70/50
            • Pull Ups
            • Wall Balls