Posted: February 7, 2018 in Uncategorized

Warm Up C

Strength

  • Hang clean x 2 + jerk
  • Every 90 seconds for 6 rounds

Conditioning

  • 10 rounds
  • 4 squat cleans
  • 5 burpee box jumps
  • 80/60

Posted: February 6, 2018 in Uncategorized

Warm Up B

Strength

  • Strict pull up x 5
  • Leg lowering x 10
  • Emom 7 min

Conditioning

  • Spin sprints x 40/20
  • Burpee hurdle hop 40/20
  • Mountain climbers 40/20
  • Kb swings 40/20
  • Mb cleans 40/20
  • 5 rounds

Posted: February 5, 2018 in Uncategorized

Today we integrate some changes to our activation program. The previous post outlines all of the exercises that we will be using moving froward. Review them and feel free to ask questions. We will be building some triphasic training into our program to help build stability and control around various joints. By working to correct bilateral deficits as well as deficits in stability and control we will build a better foundation of functional anatomy to keep us training better, stronger, and longer.

Enjoy

BT

Warm Up A

Strength

  • Back Squat x 5 @ 85%
  • Plank x 30 sec
  • Every 90 sec x 6 sets

Conditioning

  • 3 rounds
    • 4 deadlifts
    • 3 power cleans
    • 2 front squats
    • 1 jerk
      • then
  • 4 rounds
    • 4 oh squats
    • 6 toe to bar
    • 8 wall balls
    • 100m sprint
      • 70/50

Posted: February 4, 2018 in Uncategorized

This week we will be starting a new program. If you get over the super bowl because the Patriots are winning by 50 then give these a look. We will have a few new focuses in this program. I have built in an eccentric component which will work from the top down. I have also built in some more intensive stability components. This will really help build that healthy core we all need.

Enjoy

BT

Warm Up A

Warm Up B

Warm Up C

Warm Up D

 

 

Posted: February 2, 2018 in Uncategorized

Warm Up

  • 50-40-30-20-10
  • Double Unders
  • Sit Ups

Strength

  • Hang Power Cleans x 3
  • Hollow Rock x 10
    • EMOM 7 min

Conditioning

  • 5 Power Cleans 70/50
  • 10 Deadlifts
  • 5 Push Press
  • 25 Double Unders
    • 5 rounds

Posted: February 1, 2018 in Uncategorized

Warm Up

  • TRX Press Outs x 15
    Leg Lowering Breathing x 10 ea
    TRX Plank Press x 10
    KB Bottoms up spit press x 10ea
    Hollow Rock x 15
    3 rounds

Strength

  • Deadlift x 3 (Build to a heavy set of 3)
    TRX Inverted Row + Eccentric Lowering x 5
    EMOTM 8 min

Conditioning

  • 100 double unders
  • 400m run
  • then
    25 Pistol Squats ea
    25 Wall Balls
    25 KB Swings
    4 rounds
  • then
  • 400m run
    100 Double Unders

Posted: January 31, 2018 in Uncategorized

Warm Up

  • DB lunge + Curl + Press x 5 ea leg
    Hanging Leg Raise tempo x 10-15 reps (3-0-3)
    TRX 1 Leg RDL x 10-15ea
    OH Rotational 1 arm KB Squat x 10ea
    Weighted Plank x 30 sec
    3 rounds

Strength

  • EMOTM 7 Min
  • DB Floor Press x 5
  • Hollow Rocks x 10

Conditioning

  • AMAP 7 Min
  • 20 Kb Swings
  • 20 mountain climbers
  • AMAP 7 Min
  • 20 KB 1 arm Thruster
  • 10 pull ups
  • AMAP 7 Min
  • 20 TRX Rows
  • 5 Power Cleans 70/50

 

Posted: January 30, 2018 in Uncategorized

Warm Up

Strength

  • Deadlift x 3
  • Kb bent Row x 10 ea
    • EMOM 7 min

Conditioning

  • 40-30-20-10
  • Kb high pull
  • Push up
  • 400 m run

Posted: January 29, 2018 in Uncategorized

Warm Up A

Hip Rotation + Hip Lift x 10 ea
Fencing Stretch x 5 ea side
TRX Dynamic Plank x 20 reps
Banded OH stretch + OHS x 10
Side Plank + Adduction x 20 ea
3 rounds
Strength

Front Squat x 3 @ 80%
Hollow Rocks x 10
EMOM 7 min build up in weight

Conditioning

3 rounds, at 100% effort:
Run 200m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 front squats 60/35
10 Burpees
10 Kettlebell Swings 70/53lb
Rest 2 minutes between rounds.

Posted: January 26, 2018 in Uncategorized

Warm Up

  • 10 Min jump rope
  • every fail
  • 10 Hollow Rocks
  • 10 Glute Bridges

Strength

  • EMOM 7 min
  • 5 Pistol Squats/TRX 1 leg squats ea leg
  • 5 Candle Sticks

Conditioning

  • 50 Double Unders
  • 25 KB swings
  • 400m run
  • rest 1 min
  • 4 rounds