Archive for the ‘Uncategorized’ Category

Posted: February 21, 2018 in Uncategorized

Warm Up C

Strength

  • Deadlift 5×5 @ 80%
  • Side Plank hold  x 20 sec ea

Conditioning

  • 3 ROUNDS
  • 5 thrusters 50/35
  • 10 HSPU/PUSH UP
  • 15 Box Jumps
  • 30 double unders
  • 15 sit ups
  • 10 burpees
  • 5 OH Squats.

 

Posted: February 20, 2018 in Uncategorized

Warm Up B

Strength

  • Strict Pull Up x 3
  • Plank on Foam Roller x 30 sec

Conditioning

  • 400 m run
  • 25 RKB Swings
  • 25 Wall Balls
    • Rest 1 min
    • 4 rounds

Posted: February 19, 2018 in Uncategorized

Holiday Schedule will be 6am, 7am, 8am and 4pm

Warm Up A

Strength

  • Tempo Back Squats x 3 @ 80% 3-3-1
  • Weighted plank x 30 sec
    • 6 sets

Conditioning

  • 6 deadlifts 120/90
  • 8 pull ups
  • 10 spider man push ups
  • 12 toe to bars
  • 14 burpees
    • 5 rounds

Posted: February 16, 2018 in Uncategorized

Warm up

  • 10 min jump rope
  • Every fail 10 hollow rocks 10 bw squats

Strength

  • Front squat 5×8 @85%
  • Plank march x 20

Conditioning

  • 150 KB SWINGS 70/53
  • Every time the bell stops
  • 10 burpees 20 v ups

Posted: February 15, 2018 in Uncategorized

Warm Up D

Conditioning

  • 50 burpees
  • 50 kb swings
  • 400 m run
  • 50 squat jumps
  • 50 sit ups
  • 400 m run
  • 50 oh lunge steps
  • 50 slam balls
  • 400 m run

Posted: February 14, 2018 in Uncategorized

Warm Up C

Strength

  • Deadlift 5×8 @ 70%
  • Plank hold x 30 sec

Conditioning

  • EMOM
  • Min 1: 15 wall balls
  • Min 2: 8 burpee box jumps
  • Min 3: 40 double unders
  • Min 4: 5 goblet squats 5 DB snatches
  • 5 rounds

Posted: February 13, 2018 in Uncategorized

Warm Up B

Strength

  • Kipping Pull Ups x max reps
  • Max L Sit Hold
    • 6 rounds

Conditioning

  • 800 M run
    • Then
  • 10 Devil Press
  • 20 V Ups
  • 30 RBS
    • 5 rounds
    • Then
  • 800m run

Posted: February 12, 2018 in Uncategorized

Warm Up A

Strength

  • Tempo Front Squat x 3
  • Side Plank x 20 sec ea side
  • every 90 sec for six rounds

Conditioning

  • 20 thrusters
  • 20 pull ups
  • 400m run
  • 50 double unders
  • 30 thrusters
  • 30 pull ups
  • 400m run
  • 50 double unders
  • 40 thrusters
  • 40 pull ups
    • 25 min cap

 

Posted: February 9, 2018 in Uncategorized

Warm up

  • 25 double unders
  • 50 mountain climbers
  • 10 bw squats
  • 3 rounds

Strength

  • Front squats x 3
  • Dead bugs x 5ea
  • Emom 7 min

Conditioning

  • 50 kb swings
  • 50 push ups
  • 50 sit ups
  • 50 lunges ea leg
  • 50 squat jumps
  • 50 v ups
  • 50 DB thrusters

Posted: February 8, 2018 in Uncategorized

Warm Up D

Strength

  • Deadlift x 3 emom 7 min
  • Ab strap leg lifts x 10

Conditioning

  • 400m run
  • 20 kb swings
  • 10 burpees
  • 5 rounds