Posted: November 6, 2017 in Uncategorized

New program starts today. Below are the new activation exercises in blue they will link to a video when you click on them. I recommend watching them and coming with an idea about them tomorrow. We will spend six weeks with these new SMR and activation exercises. We will also be changing up the Strength portion. We will still have a unilateral focus to try and fix some bilateral deficits that have been identified. As always come with an open mind and a willingness to learn some new great exercises. Put in the work and this program will pay huge dividends very soon.

BT

Warm Up A

SMR

  • Peanut Lumbar Spine
  • Foam roll low back x 10
  • Foam Roll Quads x 10
  • Bent Knee Hamstring Stretch x10ea
  • Lats/Posterior delts x 10
  • Adductors x 10

Activation

Strength

  • Hang Clean + Front Rack Spit Squat 5 x 10 (5ea) start with a light weight. only hang clean the bar to start the movement and when you switch legs
  • Strict Pull ups 5 x 5

Conditioning

  • 10 OHS
  • 20 double unders
  • 8 OHS
  • 40 DOUBLE UNDERS
  • 6 ohs
  • 60 Double Unders
  • 4 OHS
  • 80 Double Unders
  • 2 OHS
  • 100 Double Unders

 

Posted: November 3, 2017 in Uncategorized

Almost ready for a new training cycle. We will start on Monday. If you want a sneak peak check out the videos in the previous post. 

Warm up A

Strength 

  • Rear foot elevated DB split squat x 8 ea leg 
  • Kb Split stance bottoms up press x 10 ea arm 
  • 5 sets

Conditioning 

  • Complete the WOD with a partner in 20 mins

60 Deadlifts (60 / 40kg.

50 Burpees

60 Front Squats (60 / 40kg.

50 Burpees

60 Push Press (60 / 40kg.

50 Burpees

AMRAP (in remaining time)

Clean & Jerk (60 / 40kg.

Posted: November 2, 2017 in Uncategorized

Here is a little look into some of the new exercises we will be doing in our new program. I felt that it is critical to front load here exercises. I know there are a lot of videos to watch but they are important pieces to the puzzle moving forward. It is my goal to challenge you guys but provide you with important exercises to help build balance, mobility, stability, and build toward longevity. I would also like for you to come with questions about the how and why we are doing things.

Activation Exercises:

1 Leg SB Bridge

KB Half Kneeling Get Up

TRX Side Plank w Knee Tuck

Prone SB Superman x 10

MB Chops/Rotational Chops

TRX Cossack Squat

Plank to Side Plank

Frog Glute Bridges

TRX Half Kneeling Roll outs

Scorpion Stretch + Push Up

Bird Dog x 10 ea side

TRX Row Complex L,M,H

KB Windmill

Strength:

Hang Clean + Front Rack Lunge

Deadlift from Risers

H Power Snatch + OHS

1 Arm DB Floor Press/Dead Bug

Posted: November 2, 2017 in Uncategorized

Warm up D

Strength 

  • Kb floor press x 8
  • DB bent row x 12
  •     5 Sets 
  • Start with light weight. Focus on control and stability. 

Conditioning 

  • 400m run 
  • 20 mb slams 
  •    5 rounds 

Posted: November 1, 2017 in Uncategorized

Warm up C

Strength

  • Hang clean + front squat 5 x 2
  • TRX Inverted row x 10

Conditioning 

  • 5 rounds
  • 3 hspu
  • 6 thrusters (60/40)
  • 9 pull ups
  • 12 box jumps

Posted: October 31, 2017 in Uncategorized

Happy Halloween. There will only be 4-5pm class enjoy the time with your kids!! 

Warm up b

Strength

  • Deadlift 5 x 2
  • Side plank x 30 sec ea

Conditioning 

  • 50-40-30-20-10
  • Kb swing 
  • TRX row
  • Lunges ea leg 
  •     Finish w 800 m run 

Posted: October 30, 2017 in Uncategorized

This is going to be another fantastic week of work. The only thing that I would like to see as we wrap up this training cycle is to focus. Please don’t just go through the motions with the SMR and Activation. I cannot stress the importance of it for mobility, elasticity, and longevity. So please, focus on the intent, and not just the task.

Warm Up A

Strength

  • Rear foot elevated DB split squat x 8 ea leg
  • Strict Pull Ups x max
    • EMOM 10 min

Conditioning

  • 27 double unders
  • 21 deadlifts 80/60
  • 15 pull ups
  • 9 front squats
    • 3 rounds

Posted: October 27, 2017 in Uncategorized

Warm Up C

Strength

  • Rear Foot Elevated KB Split Squat x 10ea leg
  • Hollow Rock x 5
  •   EMOM 8 min

Conditioning

  • With a partner
  • Partner one: Run 400m
  • Partner two: DB thrusters x 10, DB Rows x 10, Renegade Rows x 10 (complete as many reps as possible until partner returns)
  •   AMRAP 20 min

 

Posted: October 26, 2017 in Uncategorized

Warm Up D

Strength

  • DB Floor Press  x 10
  • TRX Inverted Row x 10
  •    EMOM 10 min

Conditioning

  • 25-20-15-10
  • KB Swing
  • DB Snatch ea arm
  • run 400m

Posted: October 25, 2017 in Uncategorized

Warm Up C

Strength

  • Hang Power Clean + Front Squat 5×3
  • L sit hold between sets

Conditioning

  • EMOM 18 min
  • Min 1: 12 thrusters 50/35
  • Min 2: 8 burpee box jumps
  • Min 3: 3 deadlifts 125/90 + 10 pull ups