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4/23/2018

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Warm Up: 

10 min:

  • 8 Side Step Ups/side @40X1
  • 1 Arm High Pull x 10/Arm + 1 Arm Overhead Carry
  • Band Series

Strength: 

  • Back Squat 3×3
  • Strict Press 3×3
  • 1 Arm Row 3×10/arm

Then Back Squat x Max Reps @ 10 pounds heavier than last week if you got 20 reps.  If you didn’t get 20 reps, try to get more reps than last week.

Conditioning: 

12 min EMOM:

  • Odd) 5 Clean & Jerks
  • Even) 25-50 Double Unders

4/20/2018

By: 0

Warm Up: 

10 min:

  • 30-60 sec Wall Facing Handstand Hold
  • 60 sec Couch Stretch
  • 10 Plank Marches/side
  • 30 Band Pull Aparts

Strength: 

In 3 sets, find your 10 rep max:

  • Front Rack Step Up for both legs
  • 1 Arm Press for both arms
  • 1 Arm High Pull

Conditioning: 

“Strict Nicole”

20 min AMRAP:

  • 400m Run
  • Max set of Strict Pull Ups

4/18/2018

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Warm Up: 

10 min:

  • 20 Seated Toe Raise + 20 Shotguns + 30 sec Hollow Hold
  • 60 sec Close Grip Bar Hang
  • 10 Barbell Good Mornings
  • 10 x 1 Arm Russian KBS/arm

Strength: 

  • Deadlift 3×5
    • Then take 70% of your heaviest set of 5 and perform a set for max reps with a slower down, faster up tempo.  If you get to 20, stop.  If your form begins to break down, stop.
  • Bench 3×5
  • 1 Arm Row 3×10/arm

Conditioning: 

10 min EMOM:

  • 3 Clean & Jerks

 

4/16/2018

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Warm Up: 

10 min:

  • 8 Side Step Ups/side @30X1
  • 20 KB See Saw Rows
  • 30 sec Starfish Side Plank/side
  • 10 DF Cuban Press

Strength: 

  • Back Squat 3×5
    • Then take 70% of your heaviest set of 5 and perform a set for max reps with a slower down, faster up tempo.  If you get to 20 reps, stop.

Conditioning: 

Split into 2 groups

Group 1 – 5 min AMRAP:

  • Sled Push Relay

Rest 5 min

Group 2 – 5 min AMRAP:

  • 10 DB Push Press
  • 30 Double Unders

4/14/2018

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W.O.D.

Part 1:

For max reps:

  • 60 sec on a machine

Rest 2 min

  • 60 sec Double Unders

Rest 2 min

  • 60 sec Burpees

Rest 2 min

  • 60 sec Wall Balls

Part 2:

Use the scores from part 1 for part 2:

E2MOM for 24 min (3 sets each)

  • Calories on a Machine
  • Double Unders
  • Burpees
  • Wall Balls

Perform the same # of reps you did in part 1 for each movement for part 2

4/13/2018

By: 0

Warm Up: 

10 min:

  • 10 Paloff Press/side
  • 60 sec KB ankle mobility/side
  • 10 DB External Rotations/side
  • 8 Side Step Ups/side @30X1

Strength: 

  • Bulgarian Split Squats 3×8/Leg @30X1
  • 3 sets: (1 arm Press x 5 + OH carry) x2
  • Chinese Rows w/ Pause 3×10

Conditioning: 

“Jackie”

For Time:

  • 1000m Row
  • 50 Thrusters 45/35
  • 30 Pull Ups