Posted: August 3, 2018 in Uncategorized

Warm up

  • 10 TRX Crunch
  • 5 two way shoulder raise
  • 10 kb goblet squats
  • 25 jumping jacks

Strength

Conditioning

  • OH Kb Carry R/L 100m
  • KB suitcase carry R/L 100m
  • Goblet Carry 100 m
  • 10 Min Amrap
  •   Then
  • 5 DB snatch ea
  • 5 Slam Balls
  • 10 knees to elbow
  •    10 min Amrap

Posted: August 2, 2018 in Uncategorized

Warm Up D 20 mi

Conditioning

  • Buy in 6 hill sprints
  • 25 kettlebell swings
  • 50 wall ball
  • 100 double unders or 200 singles
  • 50 pistol squats 25 each leg or banded pistols
  • 25 burpees
  • buy out 6 hill sprints

Posted: August 1, 2018 in Uncategorized

Warm Up C 15 min

Strength

Conditioning

  • 15 Deadlifts
  • 10 lateral burpees
  • 5 hang squat cleans
  • 5 rounds

Tuesday

Posted: July 31, 2018 in Uncategorized

Warm Up B 20 min

Conditioning

  • 21-15-9-15-21
  • Ring dips/TRX push ups
  • Overhead plate lunges
  • 400m run

Monday

Posted: July 29, 2018 in Uncategorized

This week we will be getting into a new strength program. We will be using a couple oldies but goodies in this new program. Below are the exercises in blue, click on them to view a link to the technique video. This will be a challenging but fun strength cycle.

Box Squat

Sumo Deadlift

Tourtise Complex

Warm Up A 15 min

Strength

Conditioning

  • 15 min amrap
  • 100 double unders
  • 45 sit ups
  • 60 ball slams
  • 30 push ups
  • 90 thrusters 45/35
  • 30 russian twists
  • 15 clean and jerks
  • 800 m run

 

Posted: July 27, 2018 in Uncategorized

Warm up

  • 10 TRX Crunch
  • 5 two way shoulder raise
  • 10 kb goblet squats
  • 25 jumping jacks
  • Strength
    • Build up to max clean in 15 min

    Conditioning

    • 5 DB clean and jerk
    • 10 push ups
    • 15 KB Swing
    • 5 rounds
    • Rest 2 min
    • 50-40-30-20-10
    • Double under
    • Sit up

    Posted: July 26, 2018 in Uncategorized

    Warm Up D 20 mi

    Conditioning

    • 4 rounds
    • 15 Box Jumps
    • 30 Airsquats
    • 200m sprint

    Posted: July 25, 2018 in Uncategorized

    Warm Up C

    Strength

    • Build to a one rep max in the deadlift in 20 min

    Conditioning

    • 600m run
    • 50 double unders
    • 40 wall balls
    • 30 see the lights
    • 20 burpees
    • 10 OH Lunges (per leg with plate)
    • 5 chest to bar pull ups/Pull ups
    • 600m run

    Posted: July 24, 2018 in Uncategorized

    Warm Up B 20 min

    Conditioning

    • 10-1
    • Handstand Push Ups/Modified
    • Toes to Bar/Knees to Elbow
    • 100m farmers carry

    Posted: July 24, 2018 in Uncategorized

    Warm Up A 15 min

    Warm Up B

    Warm Up C

    Warm Up D

    Warm Up E