Archive for July, 2018

Tuesday

Posted: July 31, 2018 in Uncategorized

Warm Up B 20 min

Conditioning

  • 21-15-9-15-21
  • Ring dips/TRX push ups
  • Overhead plate lunges
  • 400m run

Monday

Posted: July 29, 2018 in Uncategorized

This week we will be getting into a new strength program. We will be using a couple oldies but goodies in this new program. Below are the exercises in blue, click on them to view a link to the technique video. This will be a challenging but fun strength cycle.

Box Squat

Sumo Deadlift

Tourtise Complex

Warm Up A 15 min

Strength

Conditioning

  • 15 min amrap
  • 100 double unders
  • 45 sit ups
  • 60 ball slams
  • 30 push ups
  • 90 thrusters 45/35
  • 30 russian twists
  • 15 clean and jerks
  • 800 m run

 

Posted: July 27, 2018 in Uncategorized

Warm up

  • 10 TRX Crunch
  • 5 two way shoulder raise
  • 10 kb goblet squats
  • 25 jumping jacks
  • Strength
    • Build up to max clean in 15 min

    Conditioning

    • 5 DB clean and jerk
    • 10 push ups
    • 15 KB Swing
    • 5 rounds
    • Rest 2 min
    • 50-40-30-20-10
    • Double under
    • Sit up

    Posted: July 26, 2018 in Uncategorized

    Warm Up D 20 mi

    Conditioning

    • 4 rounds
    • 15 Box Jumps
    • 30 Airsquats
    • 200m sprint

    Posted: July 25, 2018 in Uncategorized

    Warm Up C

    Strength

    • Build to a one rep max in the deadlift in 20 min

    Conditioning

    • 600m run
    • 50 double unders
    • 40 wall balls
    • 30 see the lights
    • 20 burpees
    • 10 OH Lunges (per leg with plate)
    • 5 chest to bar pull ups/Pull ups
    • 600m run

    Posted: July 24, 2018 in Uncategorized

    Warm Up B 20 min

    Conditioning

    • 10-1
    • Handstand Push Ups/Modified
    • Toes to Bar/Knees to Elbow
    • 100m farmers carry

    Posted: July 24, 2018 in Uncategorized

    Warm Up A 15 min

    Warm Up B

    Warm Up C

    Warm Up D

    Warm Up E

    Posted: July 23, 2018 in Uncategorized

    This week we will be starting a new set of warm ups. Don’t worry about getting it all perfect the first time, use this first week as a chance to learn the movements. We will max our lifts this week and reset our numbers for the new strength program starting next week.

    Warm Up A 15 min

    Strength

    • Build to a max Back Squat in 15 min
    • Build to a max push press in 10 min

    Conditioning

    Posted: July 20, 2018 in Uncategorized

    Warm Up E

    Strength

    • Front Squat 5×5
    • Power Clean 3×3

    Conditioning

    • 50-40-30-20-10
    • Push ups
    • Box step ups ea leg
    • See the lights
    • 50 double unders

    Posted: July 19, 2018 in Uncategorized

    Warm Up D

    Conditioning

    • 1000m run
    • 10 slam balls
    • 10 TRX Rows
    • 10 DB Clean and Jerk 45/20
    • 800m run
    • 8 slam balls
    • 8 TRX Rows
    • 8 DB Clean and Jerk
    • 600
    • 400
    • 200