Archive for January, 2018

Posted: January 19, 2018 in Uncategorized

Warm UP

  • 25 jumping jacks
  • 15 Trx Crunch
  • 10 ab wheel roll outs
    • 4 rounds

Strength

  • Clean + 3 push Press EMOM 8 MIN
  • Build to a DM

Conditioning

  • Spin Sprints 40 sec
  • Slam Balls 40 sec
  • TRX Rows 40 sec
    • 6 rounds rest 20 sec between rounds
  • Run 800 m

Posted: January 18, 2018 in Uncategorized

Warm Up

Strength

  • Deadlift x 2 + power clean
  • EMOM 8 min build to DM

Conditioning

  • 5 hang clean 70/50
  • 10 push press
  • 15 bw squats
  • 200 m run
  • Amap 25 min

Posted: January 16, 2018 in Uncategorized

Warm Up C

Strength

  • Floor press x 5 (Build to a heavy set of 5)
  • Strict pull up x 5
    • EMOTM 8 min

Conditioning

  • 4 Rounds:
    1 Min PuSh Ups
    1 Min Push Press 60/35
    1 Min KB swings
    1 Min DB Thrusters
    1 Min Double Unders
    1 Min Rest
    Score total reps

Posted: January 16, 2018 in Uncategorized

Warm Up B

Strength

  •  Hang Power Clean x 3
  • EMOM x 8 min build to DM

Conditioning

  • 50-40-30-20-10
  • Wall balls
  • V ups
  • Push ups

Posted: January 15, 2018 in Uncategorized

Holiday schedule 6&9am and 4&5pm

Warm Up A

Hip Rotation + Hip Lift x 10 ea

Fencing Stretch x 5 ea side

TRX Dynamic Plank x 20 reps

◦ Banded OH stretch + OHS x 10

Side Plank + Adduction x 20 ea

▪ 3 rounds

Strength

  • Front squat x 8 emom 8 min
  • Min 1,2,3 55%
  • Min 4,5,6 65%
  • Min 7,8 75%

Conditioning

  • 20 kb swings
  • 10 pull ups
  • 400 m run
  • 5 rounds

Posted: January 12, 2018 in Uncategorized

Warm Up

  • 50 Jump Rope
  • 25 KB Swings
  • 15 BW Squats
    • 3 rounds

Strength

  • Thruster x 3
  • EMOM 8 min
  • build to DM

Conditioning

  • 100 one arm dumbbell thrusters (50 per)
    200m run
    90 sit ups
    200 m run
    80 double unders or 240 singles
    200m run
    70 dumbbell walking lunges (35 per)
    200m run
    60 Russian twists ( same weight as dumbbell)
    200m run
    50 push ups

Posted: January 11, 2018 in Uncategorized

Warm Up

Strength

  • Deadlift from risers x 3
  • EMOM 8 min build to DM

Conditioning

  • 3 rounds, at 100% effort:
    Run 200m
    20 Kettlebell Swings 70/53lbs
    10 See the lights
    10 Double KB front squats 53/35
    10 Burpees
    20 Kettlebell Swings 70/53lb
    Rest 2 minutes between rounds.

Posted: January 10, 2018 in Uncategorized

Warm Up C

Strength

  • DB Floor press x 10
  • Strict pull up x 5
    • EMOTM 8 min

Conditioning

  • ENDURANCE 24 min
  • 40 sec bike sprints/rest 20 sec
    40 sec squats/rest 20 sec
    40 sec push ups/ rest 20 sec
    40 sec V ups/ rest 20 sec

Posted: January 9, 2018 in Uncategorized

Warm Up B

Strength

  •  Hang Power Clean x 3
  • EMOM x 8 min build to DM

Conditioning

  • 20 kbs
    15 push ups
    10 Burpees
    5 pwr Cleans 80/50
    Rest 1 min
  • 5 rounds

 

Posted: January 8, 2018 in Uncategorized

Warm Up

Strength

  • Front Squat EMOM
    • 10 @ 50%
    • 10 @ 50%
    • 10 @ 60%
    • 10 @ 60%
    • 10 @ 70%
    • 10 @ 70%

Conditioning

  • EMOTM 7
  • Push Press x 5
  • Wall Balls x 10
    • Rest 1 in
  • EMOTM 7
  • KB Swing x 10
  • Push Up x 10