September 11, 2016

Monday 5th 

Closed for Labor Day

Tuesday 6th

STRENGTH: 

Every 3 mins for 4 Sets
8 Stiff Leg Deadlift
8 Bench Press

CONDITIONING: 
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 American Kettlebell Swings 
Max Reps of...

September 6, 2016

Monday 29th 

STRENGTH:

Every 2 minutes, for 6 sets:
5 Bench Press @ 80-90% of your 1RM.

CONDITIONING:

Four rounds for max reps of:
60 seconds of Rowing for Calories
**Rest 30 seconds
60 seconds of Push-Ups
**Rest 30 seconds
60 seconds of Strict Chin-Ups
**Rest 90 seconds

...

August 21, 2016

Monday 15th (MG)

No shoulder day​ 

CONDITIONING:​

30 Sec of Work, 30 Seconds of rest (32 total mins)

Alternating for 4 minutes

Kettlebell Wood Chops -right side

Kettlebell Wood Chops -left side​

Alternating for 4 minutes

Med Ball Toe Taps

Med Ball Situp Press

​​

Alternating fo...

August 14, 2016

Monday 8th

​​

WARMUP:​

STRENGTH:

Every 3 mins, for 18 mins

Sumo Deadlift

Seated Box Jumps 
*Set 1 – 6 reps each
*Set 2 – 4 reps each
*Set 3 – 2 reps each
*Set 4 – 6 reps each
*Set 5 – 4 reps each
*Set 6 – 2 reps each

CONDITIONING:

8 min AMRAP

10 Deficit Pushups

15 Kettlebell S...

August 7, 2016

Monday 1st

STRENGTH:

Minute 0

5 Deadlifts (65/45)

5 Hang Cleans

5 Front Squats

5 Push Press

Minute 2

5 Deadlifts (85/55)

5 Hang Cleans

5 Front Squats

5 Push Press

Minute 4

5 Deadlifts (115/75)

5 Hang Cleans

5 Front Squats

5 Push Press

CONDITIONING:

"Fran"

21-15-9

Thrusters (95/65) 

Pu...

July 31, 2016

Monday 25th

STRENGTH:
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

***Build in Weight over the 10 sets

CONDITIONING:

3RFT
Run 400 Meters
21 Kettlebell Swings
7 Strict Pull-Ups

Tuesday 26th

CONDITIONING:

Teams of two must complete a total of 4 sets each...

July 25, 2016

Monday 18th

Steady-pace cardio day. The goal for this one is to find a pace in the beginning that you can maintain all the way through to the end. If you get the first round done in 90 seconds, but your last round takes you three minutes to complete, then you screwed u...

July 20, 2016

Monday

Find 1RM (Technical Maxes) for the following 3 lifts:

Front Squat

Strict Press

Deadlfit

Tuesday

Wednesday

Advanced Version

Run 5k for time

Intermediate Version

Run 2 miles for time

Basic Version

Run 1 mile for time

Thursday

 STRENGTH

3 touch and go snatches

CONDITIONING

5 rounds

...

July 3, 2016

Monday 27th

WARMUP:

"The Matt Chan Warmup"

CONDITIONING:
5–10–15–20–15–10–5 reps for time:
Overhead Squats (115/75lbs)
Toes-to-bar

Tuesday 28th

WARMUP: 

STRENGTH:

20 mins to find your 3RM Deadlift, AND get 3 sets of Max Chin-Ups (Space out the Chin-Up Maxes appropriately)

CO...

June 26, 2016

Monday 20th

WARMUP:

"Cuban Press"

Close-grip High Pulls

Behind the neck press

Behind the neck Push Jerk

Overhead Squat

STRENGTH:

10 min EMOM

3 Snatch Balances

CONDITIONING:

20 min AMRAP 

10 Alternating DB Snatch (5 each arm)

15 Wallballs

200m Run

FINISH:

FSSF Planks

Tuesday 21st

WAR...

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