Posted: May 7, 2018 in Uncategorized

This will be the last week of this warm up, we will be transitioning to a new activation and mobility warm up starting next week. This week we will be doing a de load of sorts, take each rep with as much intensity and focus as possible. Focus on technique and tempo and execute each lift as technically possible.

Check out these sweet hip mobilizations you can do at home.

Warm Up A 15 min

    • 2 rounds

Strength

  • Back Squats
    • 10 X 1 @ 75%
  • Push Press
    • 10 X 1 @ 75%

Conditioning

  • 800m run
  • 9 pull ups
  • 9 thrusters
  • 400m run
  • 15 pull ups
  • 15 thrusters
  • 200m
  • 21 pull ups
  • 21 thrusters

 

 

Posted: May 4, 2018 in Uncategorized

Warm Up

Strength

  • Front Squats
    • 1×10@64%
    • 1×10@65%
    • 2×10@69%
  • Clean
    • 1×2@69%
    • 1×2@72%
    • 3×2@74%

Conditioning

  • DB clean + thruster x 5
  • 10 push ups
  • 50 double unders
    • am rap 10 min

Posted: May 3, 2018 in Uncategorized

Warm Up

Conditioning

  • MB Squat x 10
  • Ball Slams x 15
  • KB Swings x 20
    • run 200m
    • AMRAP 20 min
  • Roll out/mobilize 10 min

Posted: May 2, 2018 in Uncategorized

Warm Up

Strength

  • Deadlift
    • 1×10@64%
    • 1×10@65%
    • 2×10@69%
  • H Snatch
    • 1×3@69%
    • 1×3@72%
    • 3×3@74%

Conditioning

  • 5-10-15-10-5
  • Wall Balls
  • Box Jump
  • DB Snatch

Posted: May 1, 2018 in Uncategorized

Warm Up B

Conditioning

  • 30 KB Swings
  • 10 Pull Ups
  • 400 m run
    • rest 1 min
    • 5 rounds

Posted: April 30, 2018 in Uncategorized

Warm Up A 15 min

    • 2 rounds

Strength 25 min

  • Back Squat
    • 1 x 10 @ 64%
    • 1 x 10 @ 65%
    • 2 x 10 @ 69%
  • Push Press
    • 1 x 10 @ 64%
    • 1 x 10 @ 65%
    • 2 x 10 @ 69%

Conditioning

Posted: April 27, 2018 in Uncategorized

Warm Up

Strength

  • Front Squats
    • 1×3@79%
    • 1×3@81%
    • 3×3@83%
  • Clean
    • 1×2@74%
    • 1×2@76%
    • 3×2@79%

Conditioning

  • 10 Devil Press
  • 20 KB High Pulls
  • 10 TRX Inverted Rows
  • 20 KB Swings
    • Rest 1 min
    • 5 rounds
  • Foam Roller IT Band Smash
  • Foam Roller Lats Smash
  • Hold passive Squat 3-5 min

Posted: April 26, 2018 in Uncategorized

Warm Up

Conditioning

  • 100 Double Unders
  • 25 KB Deadlifts 70/53
  • 5 Burpees
    • Rest 1 min
    • 5 rounds
  • Sprint 400m
    • rest 1min
      • 4 sets

Posted: April 25, 2018 in Uncategorized

Warm Up

Strength

  • Deadlift
    • 1×3@74%
    • 1×3@78%
    • 3×3@82%
  • Hang Snatch
    • 1×2@72%
    • 1×2@74%
    • 3×2@76%

Conditioning

  • Emom 10 min
    • Even minutes
    • 5 burpees
    • 3 thrusters
    • Odd minutes
    • 5 pull ups
    • 10 kb swings

    Posted: April 24, 2018 in Uncategorized

    Warm Up B

    Conditioning

    • 3 Power Cleans @ 50% 1 RM clean
    • 10 KB Deadlifts 70/35
    • 20 double Unders
      • AMRAP 5 min
        • rest 2 min
    • 3 Deadlifts 50% 1 RM Deadlift
    • 10 KB Swings
    • 20 Double Unders
      • AMRAP 5 min
        • rest 1 min
    • 400m run cool down
    • Roll out and mobilize 10 min