Warm up
Jump rope 8 min every fail 10 hollow rocks
Strength
Deadlift x 5
Knees to elbow x 10
EMOTM 1/2 x 7 sets
Conditioning
1000m row
50 DB thrusters
50 sit ups
50 DB snatch
50 GHD sit ups
50 DB RDL
100 kb swings
Archive for August, 2014
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High knees
Buttkickers
Toe touches
Heel grabs
Lunges
Muscle clean x3
Front squat x3
Clean x3
3 sets
Strength
Clean x2 up to DM
3×3 clean deadlift 90% of DM
Conditioning
Emtom alternating 17m
2 cleans 60/30 +80/40
10 push ups
5 pull ups
7 burpees
Warm up
Roll out/mobilize 10 min
Conditioning
100 floor press 60/20
1600m run
75 back squats 70/30
1200 m run
50 deadlifts 80/40
800m run
25 push press 60/20
400m run
*you will not use a rack you will take the barbell from the floor on all movements.
100 jumping jacks
30 arm circles fwd/bkwd
20 mountain climbers 2 sec hold
20 bent knee iron cross
Muscle snatch x3
Ohs x3
Snatch x3
3 sets
Strength
Snatch x2 up to DM
Snatch deadlift 3×3 of DM
Conditioning
50-40-30-20-10
Wall ball
Sit ups
200m oh plate carry between rounds
Warm up
400m run
Squat stretch 1 min
20 be squats
20 sit ups
Strength
Pausing front squats x 3
EMOTM1/2 7 rounds
Conditioning
21-15-9
FS
Burpee
5x400m run
Rest 1 min between
Warm up
Pigeon pose
Hamstrings
Jump ropes 8 min
Strength
EMOTM1/2 10 rounds
Deadlift x 3 @80%
Strict pull up x 5
If you can’t get 5 strict use a band. If 5 is too easy do them weighted.
Conditioning
Buy in 200 double unders
2 deadlifts
10 push ups
4 deadlifts
20 push ups
6 deadlifts
30 push ups
8 deadlifts
40 push ups
10 deadlifts
50 push ups
Cash out
100 ab mat sit ups
100 bicycles total
Accumulate 5 min of planks
Warm up
High knees
Butt kickers
Heel grabs
Tour touches
X2
Muscle clean x3
Front squat x3
Clean x3
Strength
3 point cleans
1 from hip, 1 from below knee, 1 from ground up to DM.
Conditioning
5rds
5 pull ups
10 push ups
15 air squats
4 rds
25 double unders
15 push press 50/25 +60/30
10 burpees
3 rds
20 front squats ” ”
15 see the lights 20/10
10 over head lunges 20/10
By the way. Happy birthday to Peter Kline.
Today we will working on the KB Snatch. Check out this video to learn more
Warm up
Roll out/Mobilize 5 min
Practice KB Snatch 10 min
Conditioning
10-9-8-7-6-5-4-3-2-1
KB Snatch per arm
V UP
Hang Clean 60/35 70/45
Wall Ball
Warm up
8 min jump rope or double under practice
Muscle snatch x3
OHS squat x3
Snatch x3
3 sets
Strength
3 point snatch
1 from power position, 1 below knee, 1 from ground. Up to DM
Conditioning
3 rds
4 power snatches 50/25 +60/30
20 double unders
8 burpees
14 box jumps
12 pull ups
200m
Also happy birthday to one of our very long time members Christi! She has accomplished many new feats of athleticism and embodies what Cencal is all about! If you see her wish her a happy birthday! Wishing you many more years and have a wonderful birthday from the Cencal family!!!
The weightlifting team tore it up this weekend. With all of our boys taking a podium position the future is looking bright for Cencal strength. So proud of all of you and all your hard work.
Warm Up
Runners stretch x 10 per leg
400m run
5 lunges per leg
10 bw squats
3 rounds
Strength
Box squat x 3
EMOTM 7 min
Conditioning
Suitcase lunge x 10 per leg
Push up x 10
Squat jumps x 10
AMRAP 15 min
Ab complex
CenCal Strength 