June 19, 2016

Monday 13th

WARMUP:

Banded shoulder Circuit

STRENGTH:

Every 2 mins, for 5 sets

5 Tempo Push Press W/Dumbell (Fast up, then 5 seconds down)

5 Weighted Lunges each leg (10 Total)

CONDITIONING:

12 min EMOM as heavy as possible

1 Power Clean

3 Single Arm Dumbell Thruster (e.g. First...

June 12, 2016

Monday 6th

CONDITIONING:

"Bootheel Baseline"

For Time

Run 1 lap

40 Pistols

30 TTB

20 HSPU

10 Muscle Ups

Beginner Version: 

For Time

"Baseline" 

500m Row 

40 Squats 

30 Situps 

20 Pushups 

10 Pullups 

FINISH:

3 Rounds

Farmer's Carry (As Heavy As Possible to the edge of street and back)

**R...

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...

May 1, 2016

 

 

 

Monday 25th

 

 

STRENGTH:
Take 15 minutes to build to today’s 1-RM Strict Press

 

CONDITIONING:
20 min AMRAP

6 Handstand Push-Ups
12 Kettlebell Swings 

30 Double-Unders

Today is the "PACING" day. You should aim to find a pace from the very beginning that you can pretty much...

April 23, 2016

Monday 18th

 

 

STRENGTH:
Every 90 sec, for 15 Minutes (10 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

 

CONDITIONING:
3 RFT
Run 1 lap
20 Hang Cleans (135/9...

April 15, 2016

 

 

 

Monday 11th

 

 

STRENGTH:

Every 2 mins for 10 sets

8 Goblet Squat

8 One-arm Dumbbell Press (16 Total)

 

 

……………………….ADVANCED VERSION…………………..

 

Every 2 mins for 10 sets:

High Hang Snatch + Hang Snatch

**Build over the course of the 10 sets to something heavy for today.

 

 

CONDITIO...

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