Posted: September 12, 2017 in Uncategorized

Warm up 

  • TRX roll outs x 15
  • Glute bridge x 15
  • Side plank 30 sec ea side 
  •   4 rounds 

Conditioning 

  • 25 kb swings 
  • 15 box jumps 
  • 400m run 
  • 5 rounds 

Ab circuit 

Posted: September 11, 2017 in Uncategorized

Warm up:Butt kicks

High knees

Side lunge

Toe touches

Heel grabs
Strength:

Every 90 sec for 15 min

Back squat x5 @75-85%
Conditioning:

5 rounds

5 HSPU

10 pistol squats

15 pull ups

12 deadlifts (70/50)

9 hang power cleans

6 push jerks

Posted: September 8, 2017 in Uncategorized

Warm up 

  • Jump rope 10 min 
  • Every fail 5 candlestick levers 

Conditioning 

  • 9 rounds 
  • 8 hspu 
  • 8 ghds 
  • 8 air squats 
  • 8 pull ups 
  • 8 deadlifts 
  • 8 hang p cleans 
  • 8 shoulder to oh 
  • 100 m run 

Posted: September 7, 2017 in Uncategorized

Warm up 

  • Roll out 10 min 

Strength 

  • Max strict pull ups 
  • Hold plank remainder of minute 
  • Emom 10 min 

Conditioning 

  • Run 400 m 
  • 50 double unders 20 kb swings 
  • Row 500 m 
  • 4 rounds 

Posted: September 6, 2017 in Uncategorized

Warm up10 min

Shoulder mobility/barbell warm up
Strength

Take 15 min to find 1 RM snatch
Conditioning 

50 burpee buy in

Then

4 rounds

7 front squats (80/55)

21 see the lights

400 m run

Posted: September 5, 2017 in Uncategorized

Warm up

  • TRX  row x 20
  • TRX atomic crunch x 20
  • Groiners x 20
  • Slam ball x 20
  •   4 rounds 

Conditioning 

  • 50-40-30
  • Bw squats
  • Push ups 
  • V ups 
  • Run loop 

Posted: September 1, 2017 in Uncategorized

Warm up 

  • TRX crunch x 20
  • V ups x 15
  • Kb swing x 20
  •   5 rounds 

Conditioning 

  • 5 rounds of:
  • Partner A: Max Push ups
  • Partner B: 50 Double Underss
  • 5 rounds of:
  • Partner A:  wall balls 
  • Partner B: 50 Double Underss
  •   Then 
  • Run 800m 

When Partner B completes 30 Double Underss partners swap places.

Score is total Push ups.

Posted: August 31, 2017 in Uncategorized

Warm up 

  • Roll out 10 min 
  • Jump rope 10 min 
  • Every fail 5 hollow rocks 5 bw squats 

Conditioning

  • 20 min amrap
  • 5 Deadlift 100/70
  • 5 Handstand Push Ups
  • 7 Knees to Elbows
  • 200m Run

Posted: August 30, 2017 in Uncategorized

Warm upShoulder warm up

Barbell warm up
Strength

Take 20 min to build to DM

Full clean + hang clean

Finish with max single clean
Conditioning

21-15-9

Thrusters (40/25)

Push ups

Front squats

Pull ups

Burpees

Posted: August 29, 2017 in Uncategorized

Warm up 

  • TRX body saw on hands x 20
  • Mb slams x 10
  • Jumping jacks x 50 
  •     4 rounds 

Strength 

  • Max strict CHIN ups 
  • Hollow rocks x 10 
  • Emom 7 min. 

Conditioning 

  • 4 rounds 
  • 400 m run
  • 20 burpee box jumps 
  • 20 mb v ups 
  • 20 wall balls