Thursday, November 30, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 500m Row

Strength:

10 min. EMOM

Ascending Power Cleans

- 1 Power Clean in 1st Minute (135/95)

- 2 PC's the 2nd Minute

...

- 9 PC's in minute 9 

- 10 PC's in minute 10

Conditioning 1:
- 4 x 100m Sprint (50,75,90,100)

Cashout

100 Unbroken Singles

Wednesday, November 29, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning #1:

10 Rounds -

- 5 Push-Ups

- 10 Sit-Ups

- 15 Squats

10 Minute Cut-off

Conditioning #2

2 Sets Tabata- Alternating

- Supermans

- Hollow Rocks

- DB Bent Over Row (45/35)

- DB Shoulder Press

Monday, November 27, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Group Warm-Up:
- AMRAP Squats in 2 Minutes

 Conditioning:
5 Rounds -
- 200m Run
- 10 Knees to Elbows
- 20 Walking Lunges

Monday, November 20, 2017

Thanksgiving Week- Workouts cancelled for the week.  See you Monday, November 27, 2017.

Thursday, November 16, 2017

Warm Up:

- Stretch

- Jog 300m

-  5 Inch Worm Push Ups
- 10 Lunges

- 15 Squats Unbroken

- 20 Pull Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Group Warm-Up:

- Turkish Get-Ups (3 per side DB,3 per side KB,3 per side Barbell)

Conditioning:

- Run 800m, Rest 4 Minutes
- Run 400m, Rest 3 Minutes
- Run 200m, Rest 2 Minutes
- Run 400m, Rest 1 Minute
- Run 800m

Wednesday, November 15, 2017

Warm Up:

- Stretch

- Jog 300m

-  5 Inch Worm Push Ups
- 10 Lunges

- 15 Squats Unbroken

- 20 Pull Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

- 3 Minute AMCAP Row (cals)

Conditioning:

- 12 Wall Ball Shots

- 1 Push-Ups

- 11 WBS

- 2 Push-Ups

- 10 WBS

- 3 Push-Ups

....

....

- 1 WBS

- 12 Push-Ups

Monday, November 13, 2017

Warm Up:

- Stretch

- Jog 300m

-  5 Inch Worm Push Ups
- 10 Lunges

- 15 Squats Unbroken

- 20 Pull Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

Find 1 RM Bench Press

Conditioning:

30 Pull-Ups
30 DB Bench Press (45/35)
30 Sit-Ups
30 Kettlebell Swings (62/44)
30 Box Jumps (24/20)
30 Double Unders (100 Singles)

Thursday, November 9, 2017

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

Find 1 RM Bench Press

Conditioning:

5 Rounds -
- 300m Run
- 10 Pull-Ups
- 15 Sit-Ups
- 20 Walking Lunges

Wednesday, November 8, 2017

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

TABATA 

- DB Snatches

Conditioning:

21-18-15-12-9-6-3

- Push Ups

- Wall Ball Shots

Monday, November 6, 2017

Warm Up:

- Stretch

- Jog 300m

- 10 Lunges

- 15 Squats Unbroken

- 20 Push Ups

- 25 Sit Ups

- 30 s Sampson Stretch

Skill:

TABATA Plank and Leg Raises

Conditioning:

AMRAP in 12 Minutes-

- 50m Tire Flips

- 6 Burpees

- 12 Box Jumps (24/20)

- !8 Double Unders (60 Singles)

Thursday, November 2, 2017

Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Skill:
8 min. EMOM 5 DB Manmakers

Conditioning 1:
10 min. AMRAP
- 10 Deadlifts
- 15 Push-Ups
- 20 KB Swings

Conditioning 2:
4 Rounds -

- Run 400m

Rest approximately the time it takes you to run each 400 before starting the next. 

Wednesday, November 1, 2017

Warm -Up
- Light Jog
- Joint Mobility
- 50m Butt Kicks
- 50m High Knees
- 100m “Horses”
- 25 Sit-Ups

Skill:
-TABATA KB Swings


Conditioning:
6 Rounds - For Time
- 100m Sprint
- 10 Push-Ups
- 15 Sit-Ups
- 20 Unbroken Squats