Test

Posted: January 7, 2019 in Uncategorized

Test

Posted: November 30, 2018 in Uncategorized

Warm up

  • Roll out 10 min
  • 10 kb swing
  • 30 jump ropes
  • 7 min

Conditioning

EMOM 30 min

  • DB Thrusters
  • Ab wheels
  • Trx rows
  • DB clean + push press
  • MB v ups
  • KB High pull
  • Preform as many reps as possible in the minute.

Posted: November 28, 2018 in Uncategorized

Warm up

  • Hollow rocks x 10
  • RFT Goblet squats x 10
  • KB 1 leg RDL x 10 ea
  • Tall kneeling plate press x 10 ea
  • 10 min

Strength

  • Clean and jerk
  • Build to Daily Max in 15

Conditioning

  • 4 rounds
  • 10 chest to bar
  • 50 double unders
  • 15 front squats
  • 15 jerks (50/30)

Posted: November 27, 2018 in Uncategorized

Warm up

  • 10 hollow rocks
  • 10 plank rows
  • 10 Trx squat jumps
  • 10 min

Conditioning

5 min emom

2 man makers

4 strict pull-ups

Then 4 rounds

30 double unders

20 burpees

10 db thrusters

Posted: November 26, 2018 in Uncategorized

Warm up

  • 15 trx squats
  • 10 ab wheels
  • 10 Sampson lunges total
  • 10 Trx rows
  • 10 min

Strength

  • front squat x 5 emom 7 min

Conditioning

Every 3 min for 15 min

200m run

10 toe to bar

15 wall balls

Posted: November 23, 2018 in Uncategorized

Warm up

  • Roll out 10 min
  • 10 kb swing
  • 30 jump ropes
  • 7 min

Conditioning

  • 20 min amrap
  • 5 deadlifts 100/70
  • 15 ab wheels
  • 15 hand release push-ups
  • 15 burpee boxjumps

Ab circuit

  • Plank 30 sec
  • Hollow hold 30 sec
  • Rest 30 sec
  • 5 sets

Posted: November 21, 2018 in Uncategorized

We will be closed on Thursday for thanksgiving

Warm up

  • Hollow rocks x 10
  • RFT Goblet squats x 10
  • KB 1 leg RDL x 10 ea
  • Tall kneeling plate press x 10 ea
  • 10 min

Strength

  • Power clean + push press
  • Build to Daily Max in 15

Conditioning

  • 200m run
  • 15 thrusters
  • 20 box jumps
  • 30 v ups
  • 400m run
  • 15 thrusters
  • 20 box jumps
  • 30 v ups
  • 800m run

Posted: November 20, 2018 in Uncategorized

Warm up

  • 10 hollow rocks
  • 10 plank rows
  • 10 Trx squat jumps
  • 10 min

Conditioning

Buy in 100 double unders

4 rounds

5 overhead kB squats per arm

10 leg raises

20 kB swings

50 mountain climbers

Buy out 100 double unders

Posted: November 19, 2018 in Uncategorized

Warm up

  • 15 trx squats
  • 10 ab wheels
  • 10 Sampson lunges total
  • 10 Trx rows
  • 10 min

Strength

  • Eccentric front squat x 3 emom 7 min focus on a 5 sec decent

Conditioning

  • 50 pull ups
  • 50 burpees
  • At the top of every min complete:
  • 1 p clean
  • 2 front squats (60/40)

Posted: November 16, 2018 in Uncategorized

Warm up

  • Roll out 10 min
  • 10 kb swing
  • 30 jump ropes
  • 7 min

Conditioning

  • 20 min amrap
  • 5 deadlifts 100/70
  • 15 ab wheels
  • 15 hand release push-ups
  • 15 burpee boxjumps

Ab circuit

  • Plank 30 sec
  • Hollow hold 30 sec
  • Rest 30 sec
  • 5 sets