Archive for September, 2018

Posted: September 25, 2018 in Uncategorized

Warm Up B 20 min

Conditioning

  • 5 min amrap
  • 5 slam balls
  • 10 see the lights
  • 15 kb swings
  • Rest 1 min
  • 5 min
  • 5 burpees
  • 10 knees to elbows
  • 15 push ups
  • Rest 1 min
  • 5 min
  • 5 squat jumps
  • 10 mb v ups
  • 15 double unders
  • Then
  • Run the loop

Posted: September 24, 2018 in Uncategorized

Warm Up A 15 min

Strength

Conditioning

  • 200 m run
  • 11 thrusters
  • 200m run
  • 11 push press
  • 200m run
  • 11 floor press
  • 4 rounds

Posted: September 21, 2018 in Uncategorized

Warm up

  • 25 jump rope
  • 10 push ups
  • 10 sit ups
  • 200m run

Strength

  • Sumo deadlift x 3 emom 8 min

Conditioning

  • 100 m farmers carry
  • 10 slam balls
  • 20 see the lights
  • 30 kb swings
  • 400 m run
  • 4 rounds

Posted: September 20, 2018 in Uncategorized

Warm Up D 20 mi

conditioning

5 rounds

200 meter sprint

10 strict pull ups

25 wall balls

50 air squats

Posted: September 19, 2018 in Uncategorized

Warm Up C 15 min

Strength

Conditioning

Buy in 400 m run

3-9-15-21-15-9-3

Deadlifts 100/70

Box jumps

Buy out 400 m

Posted: September 18, 2018 in Uncategorized

Warm Up B 20 min

Conditioning

25 min amrap

10 kB goblet squats

20 kB swings

30 burpee

40 sit-ups

50 walking lunges

Posted: September 17, 2018 in Uncategorized

Warm Up A 15 min

Strength

Conditioning

3 rounds for time

15 wall balls

15 front squats(60/40)

15 box jump overs

400m run

Posted: September 14, 2018 in Uncategorized

Warm up

  • 10 kb swings
  • 10 squat jumps
  • 10 hollow rocks
  • 5 rounds

Strength

  • Sumo deadlifts 5×5

Conditioning

  • 21 kb swings
  • 15 push ups
  • 400 m run
  • 4 rounds

Posted: September 13, 2018 in Uncategorized

Warm Up D 20 mi

conditioning

4 rounds

80 double unders

20 pull ups

20 db box step ups

100 meter db farmer carry

Posted: September 12, 2018 in Uncategorized

Warm Up C 15 min

Strength

Conditioning

  • 21 deadlifts(100/70)
  • 21 burpees
  • 400m run
  • 15 dL
  • 15 burpees
  • 400m run
  • 9 dl
  • 9 burpees
  • 400m run