June 4, 2016

Monday30th

Closed for Memorial Day

Tuesday 31st

CARDIO/CORE DAY

10 Rounds

100m Sprint --Walk Back

(This is all about the short, MAX-EFFORTSPRINT. If you just run at medium pace back and forth, then you're not getting the intended workout.

This should have you feeling GASSED b...

June 2, 2016

 

 

 

Monday 

 

CONDITIONING:

BRENTON

5RFT

100ft bear crawl

100ft standing broad jump

*every 5 broad jumps do 3 burpees

 

FINISH:

DOUBLE TABATA

*alternating between*

tire hammer swings

plank

 

 

 

Tuesday 

 

STRENGTH:

Front Squat

2 mins at each station, for a total of 14 mins

*Set 1 – 5 reps @...

May 21, 2016

 

 

 

Monday 16th

 

WARMUP

2 rounds of 

10 Banded Facepulls

10 Behind the neck press

10 Standing Highpulls

 

STRENGTH:

10 min EMOM

3 Snatch Pulls with 100% of 1RM

*focusing on that big shrug and full extention

 

CONDITIONING:

6RFT

4 Snatches (@60% 1RM)

200m Run 

 

Don't skip the running da...

May 13, 2016

 

 

 

Monday 9th

 

STRENGTH:

Every 2 mins, for 5 sets

6 Strict Shoulder Press (Same Weight as May 3rd, just one more rep every time)

6 Weighted Lunges each leg

 

CONDITIONING:

15 Min AMRAP

1 Snatch(135/95)

20 Double Unders

2 Snatches

20 Double Unders

3 Snatches

20 Double Unders

4 Snatch...

May 9, 2016

MONDAY 2ND

 

STRENGTH:

20 mins to find 5RM Deadlift (No touch and go this time. Each one starts from a dead stop at the floor)

 

Beginners do 5 reps every 2 minutes, building in weight over the course of the 10 sets...as technique allows.

 

CONDITIONING:

For time:

1000m row

50 B...

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