Archive for May, 2018

Posted: May 31, 2018 in Uncategorized

Warm Up D

Conditioning

  • 800 m run
  • 20 TRX rows
  • 20 mb slams
  • 20 see the lights
  • Rest 1 min
  • 3 rounds
  • 25 min cap

Posted: May 30, 2018 in Uncategorized

Warm Up C

Strength

  • Deadlift 5×3 @ 80%
  • Floor Press 5×3 @ 80%

Conditioning

  • 12 min AMRAP
  • Ascending reps by 2
  • 2-4-6-8-10……
  • thrusters
  • toe to bar

Posted: May 29, 2018 in Uncategorized

Warm Up B

Strength

  • Back squat 5×3@80%
  • Push press 5×3@80%

Conditioning

But in 50 double unders

Then

10-9-8-7-6-5-4-3-2-1

Squat clean

Hspu/push up

Then

Run 400m

Posted: May 28, 2018 in Uncategorized

Holiday hours

6am open gym 7-9

Warm Up A

Conditioning

  • Murph

Posted: May 25, 2018 in Uncategorized

Warm Up E

Strength

  • Front Squat 5×5 @ 70%
  • Power Clean 6×2 @ 60%

Conditioning

  • 1 cluster @ 50% 1rm push press
  • 3 Burpees
  • 5 Wall Balls
    • AMRAP 10 min

Posted: May 24, 2018 in Uncategorized

Warm Up D

Conditioning

  • 10 MB Slams
  • 20 KB Swings
  • 10 DB Snatch alternating
  • 200 m 1 arm KB Farmer Carry
    • AMRAP 20 min
  • Cool Down
  • jog 400 m
  • walk 200 m
  • foam roll 5 min

Hump Day!!

Posted: May 23, 2018 in Uncategorized

Warm Up C

Strength

  • Deadlift 5×5 @ 70%
  • Floor Press 5×5 @ 70%

Conditioning

  • 3 rounds
  • 400m run
  • 14 wall balls
  • 12 renegade rows total
  • 10 burpees

Posted: May 22, 2018 in Uncategorized

Warm Up B

Conditioning

  • 400 m run
  • 20 push ups
  • 10 pull ups
    • rest 1 min
  • 5 rounds

Posted: May 21, 2018 in Uncategorized

Warm Up A

Strength

  • Back Squat 5 x 5 @70%
  • Push Press 5 x 5 @ 70%

Conditioning

  • 10 min amrap
  • 10 push press
  • 10 kb swings
  • 5 Burpees

Posted: May 18, 2018 in Uncategorized

Warm Up A

Strength

  • Build to a max power clean
  • Build to a max front squat

Conditioning

  • 10 dB bent rows
  • 10 push ups
  • 10 TRX rows
  • 10 1 arm kB push press
  • 10 box jump
  • Amrap10 min