Archive for February, 2018

Posted: February 28, 2018 in Uncategorized

Warm Up C

Strength

  • Ring push ups x 10
  • 1 arm kb split squats x 5 ea arm
  • 5 sets

Conditioning

  • Buy in 50 double unders/150 singles
  • 3 rounds
  • 9 deadlifts
  • 12 box jumps
  • 15 burpees
  • 200 m run
  • Buy out 5 rope climbs or 20 strict pull ups

Posted: February 27, 2018 in Uncategorized

Warm Up B

3 rounds

Strength

  • 2 deadlifts
  • 2 hang power cleans
  • 2 push press
  • build to max set in 15 min

Conditioning

  • 3 box jumps
  • 5 push ups
  • 7 RKBS 70/53
  • 9 wall balls

Amap 18 min

Posted: February 26, 2018 in Uncategorized

Warm Up A

Strength

  • Pausing Front Squat x 3 @ 85%
  • Hollow Hold x 20 Sec
    • Every 90 sec 6 sets

Conditioning

  • 3 rounds
  • 400m run
  • 6 power cleans 60/40
  • 6 thrusters
  • 9 deadlifts
  • 9 SHLHP

Posted: February 23, 2018 in Uncategorized

Warm up

  • 50 jump rope
  • 10 hollow rocks
  • 10 side plank + abduction ea
  • 4 rounds

Strength

  • 5×5 push press build up to your max

Conditioning

  • 1 min push ups
  • 1 min wall balls
  • 1 min kb swings
  • 1 min DB thrusters
  • 1 min burpees
  • 1 min rest
  • 3 rounds

Posted: February 22, 2018 in Uncategorized

Warm Up D

Strength

  • 1 Power Clean 60/35 + 70/50
  • 3 Front Squat
  • 5 Push Press
  • 7 pull Ups
  • 9 push ups
    • AMAP 15 Min
  • Then
  • Run 400 m
    • rest 1 min
    • 4 rounds

Posted: February 21, 2018 in Uncategorized

Warm Up C

Strength

  • Deadlift 5×5 @ 80%
  • Side Plank hold  x 20 sec ea

Conditioning

  • 3 ROUNDS
  • 5 thrusters 50/35
  • 10 HSPU/PUSH UP
  • 15 Box Jumps
  • 30 double unders
  • 15 sit ups
  • 10 burpees
  • 5 OH Squats.

 

Posted: February 20, 2018 in Uncategorized

Warm Up B

Strength

  • Strict Pull Up x 3
  • Plank on Foam Roller x 30 sec

Conditioning

  • 400 m run
  • 25 RKB Swings
  • 25 Wall Balls
    • Rest 1 min
    • 4 rounds

Posted: February 19, 2018 in Uncategorized

Holiday Schedule will be 6am, 7am, 8am and 4pm

Warm Up A

Strength

  • Tempo Back Squats x 3 @ 80% 3-3-1
  • Weighted plank x 30 sec
    • 6 sets

Conditioning

  • 6 deadlifts 120/90
  • 8 pull ups
  • 10 spider man push ups
  • 12 toe to bars
  • 14 burpees
    • 5 rounds

Posted: February 16, 2018 in Uncategorized

Warm up

  • 10 min jump rope
  • Every fail 10 hollow rocks 10 bw squats

Strength

  • Front squat 5×8 @85%
  • Plank march x 20

Conditioning

  • 150 KB SWINGS 70/53
  • Every time the bell stops
  • 10 burpees 20 v ups

Posted: February 15, 2018 in Uncategorized

Warm Up D

Conditioning

  • 50 burpees
  • 50 kb swings
  • 400 m run
  • 50 squat jumps
  • 50 sit ups
  • 400 m run
  • 50 oh lunge steps
  • 50 slam balls
  • 400 m run