Posted: May 15, 2017 in Uncategorized

Warm up 

  • TRX atomic push ups x 10
  • BW Squats x 10 
  • Planks x 30 
  •    5 rounds 

Strength 

  • Warm up 5 min 
  • Front squat 12 x 3 
  • Every 30 sec 

Conditioning 

  • 15 min Amap 
  • 20 double unders
  • 15 push ups 
  • 10 thrusters 40/25 

Posted: May 12, 2017 in Uncategorized

Warm up 

  • High knees x 4 
  • Butt kicks x 4
  • Heel grabs x 4
  • Side shuffles x 4 ea side 

Strength 

  • Push press 5 x 3

Conditioning 

  • 6 rounds 
  • 5 deadlifts 80%
  • 10 kb swings 
  • 15 sit ups 

Posted: May 11, 2017 in Uncategorized

Warm up 

  • Hold bottom of squat 2 min (alternate arms reaching)
  • Run 200 m 
  •    Then
  • TRX pikes x 10
  • TRX bicep curls x 10
  • SB roll outs x 10
  •    10 min 

Conditioning 

  • Emom 30 min 
  • Minute 1: 8 burpee box jump overs
  • Minute 2: 12 oh plate lunges total
  • Minute 3: 100m run 

Posted: May 10, 2017 in Uncategorized

Warm up 

  • TRX squat row x 15 
  • SB hamstring curls x 10
  • Mb slams x 15
  •   4 rounds 

Strength 

  • Power clean x 2 
  • Emom 5 min 

Conditioning 

  • 150 DU/singles 
  • 20 bar muscle ups/pull ups 
  • 10 squat cleans 70/45
  • 150 du/singles 
  • 15 bar muscle ups/pull ups 
  • 10 squat cleans 
  • 150 du/singles
  • 10 bar muscle ups/pull ups 
  • 20 squat cleans 
  • 150 du/singles 

Posted: May 9, 2017 in Uncategorized

Warm up

  • Roll out lowback/hamstring 5 min 
  • Runners stretch 1 min ea 
  • Goblet squat hold 2 min
  •     Then
  • TRX plank x 1 min
  • TRX mid row x 10
  • TRX chest press x 10
  •    Amrap 10 min 

Conditioning 

  • Emom 24 min 
  • Minute 1 run 200 m 
  • Minute 2 15 push ups 
  • Minute 3 10 pull ups
  • Minute 4 5 power snatches 60/35
  •    Repeat for 6 rounds 

Posted: May 8, 2017 in Uncategorized

Warm up 

  • TRX drop lunge x 10 ea 
  • Glute bridges x 10
  • Slam balls x 10
  •   4 rounds 

Strength 

  • Front squats x 3 @80%
  • Heavy Kb swings x 5 
  • Emom 10 min 

Conditioning 

  • 15 Min AMRAP
  • 2 Thrusters (70% 1RM push press)
  • 4 Box Jumps
  • 6 Kettlebell Swings
  • 8 Jumping Lunges ea leg

Posted: May 5, 2017 in Uncategorized

Warm up

  • 25 mb slams 
  • 10 squat jumps 
  • 10 kb swings
  •   4 rounds 

Strength

  • Deadlift x 5 
  • Emom 5 min 

Conditioning 

  • 15 minute AMRAP of:
  • 30 Double-unders
  • 15 Power snatches (40kg/25kg)

Bonus 

  • Core circuit 

Posted: May 4, 2017 in Uncategorized

Warm up 

  • Pigeon pose x 1 min ea 
  • Groiners x 30 
  • Hip cross x 20 ea 

Strength 

  • TRX pikes x 15 
  • TRX body saw x 15 
  • TRX high row + bicep curl x 15 
  • Amrap 10 min 

Conditioning 

  • 25 min AMRAP
  • 20 Second Handstand Hold (or hold bottom of pushup)
  • 15 bw squats 
  • 10 Hollow Rocks
  • 200 m run 

Posted: May 3, 2017 in Uncategorized

Warm up 

  • Roll out stretch 10 min 

Strength 

  • Push press x 3 
  • Emom 5 min 

Conditioning 

  • 15 minute AMRAP of:
  • 30 Bar-facing burpees
  • 30 Overhead squats (50kg/25kg)
  • 30 Deficit push ups 

Bonus 

  • Tabata Abs 
  • Sit ups x 8
  • Leg lifts x 8 
  • See the lights x 8 

Posted: May 2, 2017 in Uncategorized

Warm up 

  • TRX atomic crunch x 20 
  • Kb goblet squat hold x 30 sec 
  • Sampson lunge x 10 ea 
  •    work for 15 min 

Conditioning 

  • 12 Burpees
  • 10 Pull Ups
  • 20 Kettlebell Swings
  • 40 Double Unders
  • 20 Wallballs
  • 400m run 
  •    5 rounds