Posted: July 11, 2017 in Uncategorized

Warm up 

  • TRX pikes x 15
  • Rocking plank x 30
  • Stability ball hamstring curl x 15
  •   4 rounds 

Conditioning 

  • 50 pull ups
  • 400m run
  • 21 thrusters 40/25
  • 800m run
  • 21 thrusters 40/25
  • 400m run
  • 50 pull ups

Posted: July 10, 2017 in Uncategorized

Warm up 

  • TRX squat jumps x 15
  • Side plank x 30 sec ea 
  • Glute bridge x 10
  •   4 rounds 

Strength 

  • Ohs 5×5 build as high as you can I. 10 min 

Conditioning 

  • 2-4-6-8-10-12-14-12-10-8-6-4-2
  • Box jump 
  • Front squat 
  •   Then 
  • 800m run 

Posted: July 7, 2017 in Uncategorized

Warm up 

  • Run 100 m
  • 10 squats
  •   5 rounds 

Strength 

  • Emom 7 min 
  • Push press x 3

Conditioning 

  • Amrap 5 min 
  • 10 wall balls 
  • 5 burpees 
  • Amrap 5 min 
  • 20 double unders 
  • 10 kb swings 
  • Amrap 
  • 10 v ups 
  • 20 mountain climbers 

Posted: July 6, 2017 in Uncategorized

Warm up 

  • TRX rows x 20 
  • TRX abbduction x 15 
  • TRX kneeling roll outs x 10
  • Kb swing x 20
  •   4 rounds 

Conditioning 

  • Run 200m 
  • 20 sit ups 
  • Run 200m
  • 20 push ups 
  •    Rest 1 min 
  • 5 rounds 

Posted: July 5, 2017 in Uncategorized

Warm up 

  • TRX atomic crunch x 20
  • SB roll outs x 15
  • Sprinter sit ups x 10ea
  •   4 rounds 

Conditioning 

  • 4 Rounds for Time
  • 12 Burpees
  • 10 Pull Ups
  • 10 Shoulder to Overhead 60/35
  • 20 Weighted Walking Lunges 60/35
  • 10 Kettlebell Snatch each side
  • 400 m run

Posted: July 3, 2017 in Uncategorized

HOLIDAY HOURS 

6-7am class 

Open gym 7-9 (text me if your coming to open gym 986-1426) 

Warm up

  • TRX squat + row x 20
  • V ups x 15
  • Plank march 1 min 
  •   4 rounds 

Strength 

  • Tempo Back squats  x 3 
  • Emom 10 min 

Conditioning 

  • 10-1
  • Clean 60/35
  • Front squat 
  • Back squat 

Ab circuit finisher 

Posted: June 30, 2017 in Uncategorized

Warm up

  • TRX pikes x 20
  • SB curls x 20
  • Side planks x 30 ea side
  •   4 rounds 

Conditioning 

  • With a partner 
  • 100 thrusters 
  • 200 double unders 
  • 100 kb swings 
  • 200 double unders 
  • 100 push press
  • 200 double unders 
  • 100 hang cleans 
  • Only one partner works at a time break up reps between partner A and B

Posted: June 29, 2017 in Uncategorized

Warm up 

  • TRX push up 1 min 
  • TRX body saw 1 min
  • Glute bridge 1 min 
  •    5 rounds 

Conditioning 

  • 400 m run 
  • 10 ohs 
  • 20 bar facing burpees 
  • 30 sit ups 
  •    5 rounds 

Posted: June 28, 2017 in Uncategorized

Warm up

  • Roll out 10 min

Conditioning 

  • 800 m run
  • Then
  • 10-1
  • Pull up 
  • Box jump 
  • Db snatch ea 
  • Then 
  • 800 m run 

Finisher 

  • 50 candle sticks 
  • 50 hanging leg raise 
  • 50 flutter kicks 
  • 50 v ups 

Posted: June 27, 2017 in Uncategorized

Warm up 

  • Run 100 m 
  • Walking lunge x 20
  •   5 rounds 

Strength 

  • TRX plank 1 min 
  • TRX push up 1 min 
  • TRX row 1 min 
  •    5 rounds 

Conditioning 

  • 20 Min AMRAP
  • 2 Thrusters (70% 1RM)
  • Run 400m
  • 10 Medball Slams
  • 20 Sit ups