Archive for the ‘Uncategorized’ Category

Posted: July 25, 2017 in Uncategorized

Warm up 

  • TRX atomic crunch x 15
  • SB roll outs x 15
  • Side plank x 30 sec ea 
  •    5 rounds 

Conditioning 

  • 30-40-50
  • Double unders 
  • Push ups 
  •    Then
  • 150 wall balls 
  •    Then 
  • 30-40-50
  • Double unders 
  • Sit ups  

Posted: July 24, 2017 in Uncategorized

Warm up:

  • Butt kicks
  • High knees
  • Walking groin stretch
  • Toe touches
  • Heel grabs

Strength:

  • Take 20 min to find 1 rep max back squat

Conditioning:

  • 10 strict hspu
  • 20 thrusters 40/25
  • 30 kb swings 
  • 400 m run
  • 30 kb swings
  • 20 thrusters
  • 10 strict hspu 

Posted: July 21, 2017 in Uncategorized

Warm Up

  • Jump Rope 10 min every fail
  • (every fail 5 candlesticks)

Strength

  • deadlift x 3
  • EMOM 10 min

Conditioning

  • 10-9-8-7-6-5-4-3-2-1
  • Thrusters
  • SDLHP
  • ┬áthen
  • 10-9-8-7-6-5-4-3-2-1
  • KB Swings
  • TRX Row

Posted: July 20, 2017 in Uncategorized

Warm up 

  • TRX atomic crunch x 10
  • Ball slams x 10 
  • 50 jumping jacks. 
  •    5 rounds 

Conditioning 

  • 5 rounds, 1 min per station 
  • Air squat
  • Burpee
  • Knees to elbows
  • Sit ups 
  • Double unders 

Buy out (optional)

  • Jumping lunges x 10
  • Double unders x 20
  •    5 rounds as fast as possible. 

Posted: July 19, 2017 in Uncategorized

Posted: July 18, 2017 in Uncategorized

Warm up

  • Bear crawls x 10 yards 
  • Lunges x 10 ea leg 
  • Run 100 m 

Conditioning 

  • Run 200 m 
  • 10 burpees 
  • 15 mb v ups 
  • 20 kb swings 
  • Rest 1 min 
  • 8 rounds 

Posted: July 17, 2017 in Uncategorized

Posted: July 14, 2017 in Uncategorized

Warm up 

  • Jump rope 8 min 
  • Every fail 10 hollow rocks, 10 v ups alternating 

Strength 

  • 3 deadlifts @ 85%
  • Strict pull ups till failure
  • Emom 7 min

Conditioning 

  • 20 min amrap
  • 8 hang power cleans 60/40
  • 8 front squats 60/40
  • 8 bar facing burpees

Posted: July 13, 2017 in Uncategorized

Warm up

  • Pigeon pose 2 min ea
  • Knee in corner 2 min ea
  • Jump rope 5 min (5 sit ups every fail)

Conditioning 

  • Two rounds:
  • 100 kettle bell swings
  • 100 sit ups 
  • 100 air squats 
  • 100 push ups
  • 100 double unders 
  • 800m run 

Posted: July 12, 2017 in Uncategorized

Warm up

Roll out 10 min 

  • TRX kneeling roll outs x 20
  • SB plank x 30 sec 
  •    4 rounds 

Strength 

  • Power clean x 2
  • Push press x 2
  •    Emom 7 min 

Conditioning 

  • 20 min amrap
  • 10 box jumps 
  • 20 push press 50/25
  • 30 double unders