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11/6/2017

By: 0

Warm Up: 

10 min:

  • 10 Incline DB Curls
  • 30 sec Starfish Side Plank/side
  • 5 Sandbag Bear Hug squats + Carry
  • 10 DF Cuban Press/side

Strength:

  • Back Squat 3×3 / Back Squat 3×12-15
  • Russian Dips 3 x Max Reps / Band Transition 3×3-5 / Bar Dips 3 x Max reps
  • Strict Pull Ups 3 x Max Reps @30X3

Conditioning: 

For Time:

  • 500m Row
  • 400m Run
  • 30 KBS
  • 20 Wall Balls
  • 10 Burpee Box Jump Overs

11/3/2017

By: 0

Warm Up: 

10 min:

  • 10 Ring Rows
  • 10 x 1 Arm Z Press/side
  • 30-60 sec Hollow Hold
  • 5 Barbell Overhead Squats + 5 Barbell Good Mornings + 5 Barbell Kossacks/side

Strength:

  • Front Squat
    • x5 @RPE 6.5
    • x5 @RPE 7.5
    • x5 @RPE 8.5
  • Strict Press
    • x5 @RPE 6.5
    • x5 @RPE 7.5
    • x5 @RPE 8.5

Stamina: 

  • Sandbag squats 3×12-15
  • DB Press 3×12-15

Conditioning: 

Partner 20 min AMRAP:

Partner 1:

  • 5 Pull Ups
  • 10 Push Ups
  • 20 Body weight Walking Lunges

Partner 2:

  • 400m Run

When Partner 2 gets back from the 400m run, switch.

11/1/2017

By: 0

Warm Up: 

10 min:

  • 7 Way Hips
  • 8 Split Squat Rock Backs/side
  • 10 Bar Taps
  • 10 DB External Rotations/arm

Strength:

  • Deadlift
    • x5 @RPE 6.5
    • x5 @RPE 7.5
    • x5 @RPE 8.5
  • Bench
    • x5 @RPE 6.5
    • x5 @RPE 7.5
    • x5 @RPE 8.5
  • 1 Arm Row 3×10/arm

Stamina

  • KB Deadlift 3×12-15
  • DB Bench Press 3×12-15
  • 1 Arm Row 3×12/arm

Conditioning: 

7 min AMRAP:

  • 3 Power Cleans 135/95
  • 3 Toes to Bar/Knees to Elbow/Shotguns
  • 6 Power Cleans
  • 6 Toes to Bar
  • 9 Power Cleans
  • 9 Toes to Bar
  • Continue adding 3 reps/round

10/30/2017

By: 0

Warm Up: 

10 min:

  • 8 EAD/side
  • 10 Incline DB Curls
  • 8 Side Step Ups/side @30X1
  • Band Series

We are aware that not everyone has goals of getting really strong or enjoys lifting heavy weights.  So, we are offering alternative movements and rep schemes in the strength portion just like we do in the conditioning pieces.  This option will be called stamina.  So, if you have no desire to lift heavy weights, you can opt for the lighter and less complex movements for higher reps.  It’s also a good option for those of you who want to improve your stamina in a conditioning workout (for example: the number of wall balls you can do in a row).  It’s great for beginners who need to improve the technique of their movement patterns.  You can also choose to perform the Stamina option if you are not feeling lifting heavy that day or that particular movement causes you pain.  Let us know if you have any questions!

Choose either Strength or Stamina 

Strength:

Back Squat

  • x5 @RPE 6.5
  • x5 @RPE 7.5
  • x5 @RPE 8.5

3 sets: 3 x (Strict Ring Muscle Up + 2 Ring Dips)

(scale is band transition to ring dips)

Stamina: 

Goblet Squat 3×12-15

Strict Pull Ups/Ring Rows – Accumulate 20 Reps @30X3

Strict Dips/Push Ups – Accumulate 20 Reps @30X1

Conditioning: 

For Time:

  • 400m Run
  • 30 Alt. DB Snatch
  • 20 Wall Balls
  • 10 Bar Muscle ups/Burpee Pull Ups

10/27/2017

By: 0

Warm Up: 

10 min:

  • 60 sec Bar Hang
  • 8 EAD/side
  • 8 Side Step Ups/side @30X1
  • 10 Band Reverse Flies + 10 Straight Arm Lat Pull Down

Strength:

  • Back Squat 3×10
  • 3 sets: DB Incline Bench x10, immediately into 10 DB Floor Press
  • Chinese Rows 3×12

Conditioning;

For Time:

  • 30/20 Cal Row
  • 20 Burpee Box Jump Overs
  • 10 Sandbag Cleans over Shoulder