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2/14/2017

By: 0

Warm Up

10 min:

  • 10 Band Hollow Pull Down
  • 8 Bulgarian Split Squat Rock Backs/side
  • Heavy 1 Arm Farmer Carry/side
  • Band Series

Conditioning:

4 min AMRAP:

  • 5 Power Cleans 135/95
  • 10 Toes to Bar/Knees to Elbow/Sit Ups
  • 15 Wall Ball 20/14

rest 4 min

4 min AMRAP:

  • 10 DB Reverse Lunges
  • 10 Burpees

rest 4 min

4 min AMRAP:

  • Row 250/200m
  • 15 KBS

2/13/2017

By: 0

Warm Up

10 min:

  • 8 Single Leg Squats to Box/Leg
  • Bicep Openers
  • 10 Eccentric Ankle Dorsiflexion/side
  • 30 sec Chin Over Bar Hold

Strength:

  • Back Squat 5×5 – add weight from last week
  • Strict Chest to Bar Pull Ups 5 x Max Reps

Conditioning:

8 min AMRAP:

  • 10 Ring Dips/HR Push Ups
  • 20 Alternating DB Snatch
  • 30 Double Unders

2/10/2017

By: 0

Warm Up 

10 min:

  • 8 Bottoms Up KB Press/Side
  • 10 Eccentric Ankle Dorsiflexion/side
  • Incline TYI x 10 each
  • Single Leg Squat to Box x 8/Leg

Strength:

  • Front Squat – Build to Heavy Double
  • Push Press – Build to Heavy Double
  • Muscle Up Negatives – Accumulate 10 reps / Strict C2B Pull ups 4 x Max Reps @30X3

Conditioning:

21-15-9

  • Thruster 95/65
  • Toes to Bar/ Knees to Elbow/ Sit ups

2/7/2017

By: 0

Warm Up:

9 min EMOM:

  1. 30 sec Double Under Practice
  2. 30 sec Chin Over Bar Hold
  3. 30 sec Ring Support/Push Up Plank Hold

Conditioning:

2 sets – 3 min ON/OFF:

  • 30/20 Cal Row
  • 20 KBS
  • 10 Burpees over Rower

and

  • 30 Double Unders
  • 20 DB Reverse Lunges
  • 10 Burpee Pull ups

Cashout:

3 sets:

  • Heavy 1 Arm Farmer Carry Down & Back

2/6/2017

By: 0

Warm Up

10 min:

  • 8 Side Step Ups/Side w/ Slow Eccentric
  • Bicep Openers
  • Heavy 1 Arm Overhead Carry
  • 10 Eccentric Ankle Dorsiflexion/side

Strength:

  • Back Squat 4×5 – Add weight from last week
  • Press 4×5 – Add weight from last week

Conditioning:

10 min AMRAP:

  • 5 Chest to Bar Pull Ups
  • 10 Hand Release Push Ups
  • 15 Air Squats

2/3/2017

By: 0

Warm Up:

10 min:

  • 8 Bottom Up KB Press/Arm
  • Band Series
  • Tricep Openers
  • 10 PVC Pass Throughs

Strength:

  • Front Squat – Build to a Heavy Triple
  • Push Press – Build to a Heavy Triple @10X3

Conditioning:

7 min AMRAP:

  • 3 Overhead Squats 95/65 / Goblet Squats
  • 3 Chest to Bar Pull Ups
  • 6 OHS
  • 6 C2B
  • continue adding 3 reps/round