Archive for April, 2018

Posted: April 30, 2018 in Uncategorized

Warm Up A 15 min

    • 2 rounds

Strength 25 min

  • Back Squat
    • 1 x 10 @ 64%
    • 1 x 10 @ 65%
    • 2 x 10 @ 69%
  • Push Press
    • 1 x 10 @ 64%
    • 1 x 10 @ 65%
    • 2 x 10 @ 69%

Conditioning

Posted: April 27, 2018 in Uncategorized

Warm Up

Strength

  • Front Squats
    • 1×3@79%
    • 1×3@81%
    • 3×3@83%
  • Clean
    • 1×2@74%
    • 1×2@76%
    • 3×2@79%

Conditioning

  • 10 Devil Press
  • 20 KB High Pulls
  • 10 TRX Inverted Rows
  • 20 KB Swings
    • Rest 1 min
    • 5 rounds
  • Foam Roller IT Band Smash
  • Foam Roller Lats Smash
  • Hold passive Squat 3-5 min

Posted: April 26, 2018 in Uncategorized

Warm Up

Conditioning

  • 100 Double Unders
  • 25 KB Deadlifts 70/53
  • 5 Burpees
    • Rest 1 min
    • 5 rounds
  • Sprint 400m
    • rest 1min
      • 4 sets

Posted: April 25, 2018 in Uncategorized

Warm Up

Strength

  • Deadlift
    • 1×3@74%
    • 1×3@78%
    • 3×3@82%
  • Hang Snatch
    • 1×2@72%
    • 1×2@74%
    • 3×2@76%

Conditioning

  • Emom 10 min
    • Even minutes
    • 5 burpees
    • 3 thrusters
    • Odd minutes
    • 5 pull ups
    • 10 kb swings

    Posted: April 24, 2018 in Uncategorized

    Warm Up B

    Conditioning

    • 3 Power Cleans @ 50% 1 RM clean
    • 10 KB Deadlifts 70/35
    • 20 double Unders
      • AMRAP 5 min
        • rest 2 min
    • 3 Deadlifts 50% 1 RM Deadlift
    • 10 KB Swings
    • 20 Double Unders
      • AMRAP 5 min
        • rest 1 min
    • 400m run cool down
    • Roll out and mobilize 10 min

    Posted: April 23, 2018 in Uncategorized

    Warm Up A 15 min

      • 2 rounds

    Strength 25 min

    • Back Squat
      • 1 x 3 @ 79%
      • 1 x 3 @ 81%
      • 3 x 3 @ 83%
    • Push Press
      • 1 x 3 @ 79%
      • 1 x 3 @ 81%
      • 3 x 3 @ 83%

    Conditioning

    • 10-1
    • Clean and Jerk @ 50% Clean
    • Toes to Bar
    • Box Jump

    Posted: April 20, 2018 in Uncategorized

    Warm Up

    Strength

    • Front Squats
      • 1×5@70%
      • 1×5@72%
      • 3×5@77%
    • Clean
      • 1×2@72%
      • 1×2@74%
      • 3×2@76%

    Conditioning

    • 3 Hang Power Cleans @50% 1RM Clean
    • 5 DB Push Press 45/25
    • 7 Push Ups
      • AMRAP 10min

    Posted: April 19, 2018 in Uncategorized

    Warm Up

    Conditioning

    • 5 Box Jump
    • 10 Ab Wheel Roll Outs
    • 15 Slam Balls
    • 20 Rear Foot Elevated Split Squats 10ea leg
      • Rest 1 min
      • 6 rounds
    • Spin 4 min
      • then
    • Run 800m
      • then
    • 200m walk

    Posted: April 18, 2018 in Uncategorized

    Warm Up

    Strength

    • Deadlift
      • 1×5@70%
      • 1×5@72%
      • 3×5@77%
    • Hang Snatch
      • 1×2@72%
      • 1×2@74%
      • 3×2@76%

    Conditioning

    • 45 Pull Ups
    • 45 Thrusters 50% 1rm push press
    • 800m Run

    Posted: April 17, 2018 in Uncategorized

    Warm Up B

    Conditioning