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1/27/2017

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Warm Up

10 min:

  • Tricep Openers
  • 10 Eccentric Ankle Dorsiflexion/side
  • (5 Sandbag Bear Hug Squats + Carry)x2
  • 30 sec Archer stretch/side

Strength:

  • Back Squat – Build to a Heavy Single
  • Bench Press – Build to a Heavy Single

Conditioning:

7 min AMRAP:

  • 3 Thrusters 95/65
  • 3 C2B
  • 6 Thrusters 95/65
  • 6 C2B
  • 9 Thrusters 95/65
  • 9 C2B
  • continue adding 3 reps/round

1/23/2017

By: 0

Warm Up:

10 min:

  • Bicep Openers x 5 each
  • 8 Side Step Ups/side
  • 30 sec Chest to Bar Hold
  • X band walks x 10/direction

Strength:

  • Back Squat 3×5 – Increase weight from last week
  • Bench Press 3×5 – Increase weight from last week

Conditioning:

For Time:

  • 30 Cal Row
  • 30 Box Jump Overs 24/20
  • 30 Alternating DB Snatch

1/20/2017

By: 0

Warm Up:

10 min:

  • 8 Bulgarian Split Squat Rock Backs x 8/Leg
  • Straight Arm Tricep Openers x 5 each
  • Ring Rows to Bottom of Rib Cage x 10
  • Accumulate 2 min in Bottom of Squat Press Out

Strength:

  • Front Squat – Build to a Heavy set of 2
  • Strict Press – Build to a Heavy set of 2
  • Strict C2B Pull Ups 5×2 – Add weight if possible

Conditioning:

2RFT:

  • 100 Double Unders
  • 40 Wall Balls 20/14

1/18/2017

By: 0

Warm Up:

10 min:

  • 15 Band Good Mornings
  • 1 Arm Overhead Carry AHAP
  • Incline TYI x 10 each
  • Kossack Squat x 8/side

Strength:

  • Deadlift 3×10 Heavy
  • Push Press 3×10 Heavy
  • Chinese Rows 3×15

Conditioning:

8 min AMRAP:

  • 3 HR Push Ups
  • 3 Power Cleans 185/135
  • 6 HR Push Ups
  • 3 Power Cleans 185/135
  • 9 HR Push Ups
  • 3 Power Cleans 185/135
  • 12 HR Push Ups
  • 3 Power Cleans 185/135