Archive for August, 2018

Posted: August 15, 2018 in Uncategorized

Warm Up C 15 min

Strength

Conditioning

  • 25-20-15-10-5
  • Back squats (60/40)
  • Box jumps
  • Hand release push ups

Posted: August 14, 2018 in Uncategorized

Warm Up B 20 min

Conditioning

5 rounds 20 pistol squats total 25 see the lights overhead kB walking lunge 40 total 200m run

Posted: August 13, 2018 in Uncategorized

Warm Up A 15 min

Strength

Conditioning

  • 15-12-9
  • Thrusters
  • Pull Ups
  • rest 2 min
  • 12-9-6
  • Rest 2 min
  • 9-6-3

Posted: August 10, 2018 in Uncategorized

Warm up

  • Roll out 5 min
  • 25 single jump ropes
  • 100 m kb farmers carry
  • 10 hollow rocks
  • 10 min
  • Strength
    • Sumo deadlift 10 x 2 EMOM @ 80%

    Conditioning

    • 20 kb swings
    • 10 see the lights
    • 20 kb high pulls
    • 10 mb v ups
    • 20 min amrap

    Posted: August 9, 2018 in Uncategorized

    Warm Up D 20 mi

    Conditioning

    100 double unders 60 sit-ups 40 hand release pushups 20 ball slams 4 rounds

    Posted: August 8, 2018 in Uncategorized

    Warm Up C 15 min

    Strength

    Conditioning

    • 4 rounds
    • 11 back squats
    • 7 burpee wall balls
    • 400m run.

    Posted: August 7, 2018 in Uncategorized

    Warm Up B 20 min

    Conditioning

    Tabatta air squats then 15 min amrap 10 db snatch each arm 10 burpee box Jumps

    Posted: August 6, 2018 in Uncategorized

    Warm Up A 15 min

    Strength

  • Conditioning

    Posted: August 3, 2018 in Uncategorized

    Warm up

    • 10 TRX Crunch
    • 5 two way shoulder raise
    • 10 kb goblet squats
    • 25 jumping jacks

    Strength

    Conditioning

    • OH Kb Carry R/L 100m
    • KB suitcase carry R/L 100m
    • Goblet Carry 100 m
    • 10 Min Amrap
    •   Then
    • 5 DB snatch ea
    • 5 Slam Balls
    • 10 knees to elbow
    •    10 min Amrap

    Posted: August 2, 2018 in Uncategorized

    Warm Up D 20 mi

    Conditioning

    • Buy in 6 hill sprints
    • 25 kettlebell swings
    • 50 wall ball
    • 100 double unders or 200 singles
    • 50 pistol squats 25 each leg or banded pistols
    • 25 burpees
    • buy out 6 hill sprints