Archive for January, 2018

Posted: January 31, 2018 in Uncategorized

Warm Up

  • DB lunge + Curl + Press x 5 ea leg
    Hanging Leg Raise tempo x 10-15 reps (3-0-3)
    TRX 1 Leg RDL x 10-15ea
    OH Rotational 1 arm KB Squat x 10ea
    Weighted Plank x 30 sec
    3 rounds

Strength

  • EMOTM 7 Min
  • DB Floor Press x 5
  • Hollow Rocks x 10

Conditioning

  • AMAP 7 Min
  • 20 Kb Swings
  • 20 mountain climbers
  • AMAP 7 Min
  • 20 KB 1 arm Thruster
  • 10 pull ups
  • AMAP 7 Min
  • 20 TRX Rows
  • 5 Power Cleans 70/50

 

Posted: January 30, 2018 in Uncategorized

Warm Up

Strength

  • Deadlift x 3
  • Kb bent Row x 10 ea
    • EMOM 7 min

Conditioning

  • 40-30-20-10
  • Kb high pull
  • Push up
  • 400 m run

Posted: January 29, 2018 in Uncategorized

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 3 @ 80%
Hollow Rocks x 10
EMOM 7 min build up in weight

Conditioning

3 rounds, at 100% effort:
Run 200m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 front squats 60/35
10 Burpees
10 Kettlebell Swings 70/53lb
Rest 2 minutes between rounds.

Posted: January 26, 2018 in Uncategorized

Warm Up

  • 10 Min jump rope
  • every fail
  • 10 Hollow Rocks
  • 10 Glute Bridges

Strength

  • EMOM 7 min
  • 5 Pistol Squats/TRX 1 leg squats ea leg
  • 5 Candle Sticks

Conditioning

  • 50 Double Unders
  • 25 KB swings
  • 400m run
  • rest 1 min
  • 4 rounds

Posted: January 25, 2018 in Uncategorized

Warm Up

Strength

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

Conditioning

20 min AMRAP

(Start at 5 reps and add 5 each round)

KB swings 53/35

Med ball sit up

Deadlifts 60/35

Double Unders (Start at 30…35…40…45…etc)

Posted: January 24, 2018 in Uncategorized

Warm Up

Conditioning

  • Run 800m
  • Spin intervals 30 sec all out/30 sec spin 4 min
  • Squat Jumps x 10, KB Swings x 20 amap 4 min
    • 2 rounds

Ab Circuit 10 min

Posted: January 23, 2018 in Uncategorized

Warm Up

Strength

  • Deadlift x 3
  • TRX Row x 10
    • EMOM 7 min

Conditioning

  • Conditioning
    20 box jumps
    15 pull ups
    10 ground to overhead 35/60
    200 m run
    4 rds

Posted: January 22, 2018 in Uncategorized

Warm Up A

Strength

  • Front Squat x 5
  • Hollow Rocks x 10
  •   EMOM 7 min build up in weight

Conditioning

  • 20 oh walking lunges
    10 push ups
    20 sit ups
    20 wall balls
    20 min AMRAP

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