Archive for the ‘Uncategorized’ Category

Posted: September 26, 2017 in Uncategorized

Warm up

  • TRX Atomic Push Up x 10
  • Glute Bridge x 10
  • Side Planks x 30 sec ea side
  •    4 Sets

Strength

  • DB Complex x 8 sets.
  • db Snatch x 5
  • db Front Squat x 10
  • db Bent Row x 10
  • db Stiff Leg DL x 10
  •   Work in teams of 3 this is a 3:1 work to rest sequence (This means that one person works the other two rest)

Conditioning

  • 10 burpees
  • 20 KB Swings
  • 400m Run
  •    4 rounds

Posted: September 25, 2017 in Uncategorized

Dynamic warm upButt kick

High knees

Toe touch

Side lunge

Heel grab
Strength

6 rounds

Front squat x6 @ 70-80%

Rest 60 sec

DB/KB split squat

Rest 60 sec
Conditioning 

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

OH squat 50/35

HSPU

Squat Clean

Push up

Push press

Posted: September 22, 2017 in Uncategorized

Warm up 

  • TRX rows x 10
  • Side plank x 30 sec ea side 
  • Kb goblet squat x 10
  •    4 rounds 

Strength 

  • Emom 10 min 
  • Max Strict pull up
  • Hollow holds 

Conditioning 

  • Run loop 
  • 50-40-30-20-10
  • Double unders
  • Mb v ups 
  • Run loop 

Posted: September 21, 2017 in Uncategorized

Warm up 

  • Glute bridge x 10
  • Push up x 10
  • Plank 1 min
  •    4 rounds 

Strength 

  • Front squats x 3 
  • Emom 10 min build to a max 

Conditioning 

  • 40-30-20-10
  • Push press 60/35
  • Wall balls 
  • 400 ea round

Posted: September 20, 2017 in Uncategorized

Warm up: Mobilize / barbell warmup

Strength:

Every 90 sec for 12 min

P clean + hang clean + jerk

Build

Conditioning 

5 rounds:

5 deadlifts 125/90

7 pull ups

9 burpees

50 dubs

Posted: September 19, 2017 in Uncategorized

Warm up 

  • TRX atomic push up x 10
  • Hollow rock x 10
  • Air squat x 10
  •   4 rounds 

Strength 

  • Floor press x 5 
  • Floor wipers x 10
  •   8 sets build in weight 

Conditioning 

  • Emom 25 min 
  • 20 kb swings 
  • 20 push ups 
  • 15 knees to elbow  
  • 15 mb slams 
  • 200 m sprint 

Posted: September 18, 2017 in Uncategorized

Warm up:Butt kicks

High knees

Side lunge

Toe touches

Heel grabs
Strength:

Every 2 min for 12 min

Back squat x8 @70-80%
Conditioning:

50 double unders (singles x3)

10 burpees

40 double unders

10 burpees

30 double unders

10 burpees

20 double unders

10 burpees

10 double unders

10 burpees

Posted: September 15, 2017 in Uncategorized

Warm up 

  • TRX row x 10
  • TRX pike x 10
  • Hollow rocks x 10
  • Sampson lunge x 5 ea
  •   4 rounds 

Conditioning 

  • Chipper – in order as fast as possible:
  • 2 rounds 
  • 50 Air Squat
  • 50 Ball Slams
  • 60 Push press 50/25
  • 50 Pullups
  • 100 Walking Lunges
  • 30 Pushups

Only one partner can work at a time.

Partners can break up reps between them as desired.

Posted: September 14, 2017 in Uncategorized

Warm up

  • Roll out 5 min 

Strength 

  • Emom 7 min 
  • Max strict pull ups 
  • 10 mb v ups 

Conditioning 

  • Tabata 
  • Squats x 8
  • Lunges alternating x 8
  • Push ups x 8
  • Bw squats x 8
  • Burpees x 8
  • Finish w the loop 

Posted: September 13, 2017 in Uncategorized

Warm up: barbell warm up/mobilize10 min
Strength:

Every 90 sec for 12 min:

P snatch + hang snatch + full snatch 
Conditioning 

0-8 min (8 min cap)

2 rounds

20 wall balls

30 burpees
8-16 (8 min cap)

3 rounds

50 double unders

10 kb snatches (total)

10 goblet squats
16:00-24:00 (8 min cap)

3 rounds

10 toe to bar

20 push ups

30 lunges (total)