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Strength & Conditioning 8.12.18 – 8.17.18

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Monday 8.12.18


Base
MR. Hip

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip

Russian Stim
3 Rounds
Back Squat – 1×2, Use 90%
Rest 3 minutes.
Back Squat – 1×2, Use 90%
Rest 3-5 minutes.
Power Clean – 1×6, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps.
Rest 3 minutes.
Power Clean – 1×6, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps.
Rest 3-5 minutes.

Conditioning
Base Only
Athletic Burpees – 8. 8. 6. 6. 4. 4.
Trampoline Sprints – 10 sec. 10 sec. 8 sec. 8 sec. 6 sec. 6sec
Rotational Ball Slams – 8. 8. 6. 6. 4. 4.

Tuesday 8.13.18


Base
Seated Box Jumps
5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height
Seated Med-Ball Throws – 10

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Ups
3x Max Reps

Intermediate
Seated Box Jumps
5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height
Seated Med-Ball Throws – 10

Single Arm Dumbbell Row
10. 10. 10, build to an all out 10 where can maintain good posture and position.

Pull Ups
3x Max Reps

Conditioning
Complete in the given order
Russian Kettlebell Swings – 50, go heavy. if you have to do a double KB swing
Deficit Push Ups – 50, get a good stretch at the bottom of each rep
Assault Bike – 50 calories

Thursday 8.16.18


Base
MR. Bear Trap

Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
MR. Bear Trap

Russian Stim
3 Rounds
Back Squat – 1×2, Use 92.5%
Rest 3 minutes.
Back Squat – 1×2, Use 92.%
Rest 3-5 minutes.
Power Clean – 1×7, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps.
Rest 3 minutes.
Power Clean – 1×7, Use 82.5%. Perform on power clean every 30 seconds till you complete the 8 reps.
Rest 3-5 minutes.

Conditioning
Half Gasses – 8, rest 90 seconds between all out efforts

Friday 8.17.18


Base
3 Rounds
MR. Hammy – 4
Scoop Toss for Height – 3

Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Ups
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 4
Scoop Toss for Height – 3

Close Grip Bench Press
5×3 @ 80% of most recent 3 RM. 90 seconds rest.

Conditioning
12 Minute AMRAP
Single Arm Farm Carry – 25 yards each arm
Tire Flips – 5
Sledge Hammer Strikes – 10 each side

Strength & Conditioning 8.05.18 – 8.10.18

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Monday 8.05.18


Base
MR. Hip

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip

Russian Stim
3 Rounds
Back Squat – 2, Use 87.5%
Rest 3 minutes between each set.
Power Clean – 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps.
Rest 3 minutes.
Power Clean – 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps
Rest 3-5 minutes before starting the next round.

Conditioning
Base Only
10 Minute AMRAP
Seated Med-Ball Throw – 10
Russian Twist – 10 each side
Sprint – 100 yards

Tuesday 8.06.18


Base
Box Jumps
5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Intermediate
Box Jumps
5. 5. 5. 5. 5, focus on jumping as high as you can, and landing softly in good athletic position. not overly concerned about the height

Bent Over Row
5. 5. 5, build to a heavy 5.

Conditioning
13 Minute AMRAP
Sandbag Walking Lunge – 20 yards
Ball Slams – 10
Strict Pull Ups – 10

Thursday 8.09.18


Base
MR. Bear Trap

Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
MR. Bear Trap

Russian Stim
3 Rounds
Back Squat – 2, Use 87.5%
Rest 3 minutes between each set.
Power Clean – 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps.
Rest 3 minutes.
Power Clean – 8, Use 80%. Perform on power clean every 30 seconds till you complete the 8 reps
Rest 3-5 minutes before starting the next round.

Conditioning
12 Minute AMRAP
Base Only
Get Up Sit Up – 5 right and left
Lateral Med-Ball Throws – 5 right and left
Prowler Push – 100 yards

Friday 8.10.18


Base
3 Rounds
MR. Hammy – 4
Scoop Toss for Height – 3

Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Ups
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 4
Scoop Toss for Height – 3

Close Grip Bench Press
3. 3. 3. 3. 3

Conditioning
15 Minute AMRAP
Landmine Push Press – 5 right and left
Dynamic Push Up – 5 right and left
Dips – 10

Strength & Conditioning 7.30.18 – 8.03.18

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Monday 7.30.18


Base
MR. Hip

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip

Back Squat
10. 10. 10, build to a heavy 10

Arnold Press
8. 8. 8. 8.

Conditioning
4 Rounds
Medball To Toes – 20
Lateral Kneeling Medball Throw – 5 each side
Glute Ham Raises – 5

Tuesday 7.31.18


Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Ups
3x MAX

Intermediate
Deadlift
3. 3. 3, build to a heavy 3.

Pull Ups
3x MAX

Conditioning
5 Rounds
Seated Medball Throw – 10
Russian Kettlebell Swings – 10

Thursday 8.02.18


Base
MR. Bear Trap

Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
MR. Bear Trap

Bulgarian Split Squat
5. 5. 5. 5. 5, build to a heavy 5.

Neutral Grip Dumbbell Bench Press
10. 10. 10. 10. 10, build to a heavy 10.

Conditioning
10 minute to Complete:
Single Arm Dumbbell Power Snatch – 30 reps (15 RT/ 15 LT)
Dumbbell Step Ups – 30 reps (15 RT/ 15 LT)
Single Arm Dumbbell Power Snatch – 20 reps (10 RT/ 10 LT)
Dumbbell Step Ups – 20 reps (10 RT/ 10 LT)
Single Arm Dumbbell Power Snatch – 10 reps (5 RT/ 5 LT)
Dumbbell Step Ups – 10 reps (5 RT/ 5 LT)

Friday 8.03.18


Base
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Ups
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

Starr Shrugs
12. 12. 12. 12

Conditioning
Complete as many sets of the following as possible in 12 minutes:
Landmine PP RT – 10 reps
Landmine PP LT – 10 reps
Slide Board Push Ups RT – 10 reps
Slide Board Push Ups RT – 10 reps
Sandbag Over Shoulder RT – 10 reps
Sandbag Over ShoulderS LT – 10 reps

Strength & Conditioning 7.23.18 – 7.27.18

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Monday 7.23.18


Base
MR. Hip

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip

Back Squat
Heavy Single, Then Max Reps at 80%

Push Press
5. 5. 5. 5.

Conditioning
5 Rounds
Get Up Sit Ups – 5 right and Left
Lunge Position Teapot – 10 right and left

Tuesday 7.24.18


Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Intermediate
Rack Pull
5. 5. 5, build to a heavy 5. set the bar up so it is 1″ below the knee cap

Conditioning
6 Rounds
Pull Ups – 5
Prowler Push – 50 Yards

Thursday 7.26.18


Base
MR. Bear Trap

Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
MR. Bear Trap

Back Squat
7×1 Use 85% of Monday’s single for the. Keep rest to 90 seconds and move the bar as fast possible.

Incline Bench Press
5. 5. 5. 5, build to a heavy 5.

Conditioning
4 Rounds
Lateral Med Ball Throw – 10 Each side
Depth Push Up to Explosive Rebound – 4

Friday 7.27.18


Base
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Ups
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

Hang Power Clean
3. 3. 3. 3, build to a heavy 3

Conditioning
5 Rounds
Dumbbell Power Snatch – 7
Sandbag Shuttle – 60 yards

Strength & Conditioning 7.16.18 – 7.20.18

By: 0

Monday 7.16.18


Base
MR. Hip

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip

Front Squat
10. 10. 10, build to a heavy 10

Walk Outs
3x 10 seconds @ 100-105% 1RM

Press
7RM

Conditioning
8 Rounds
Ball Slams – 10
Lateral Plyo Skiers – 20

Tuesday 7.17.18


Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Ups
3x Max Reps

Intermediate
Power Snatch
2. 2. 2. 2, build to a heavy 2

Snatch Pull
3. 3. 3, start first set at your heavy 2

Conditioning
4 Rounds
Elevated Push Ups – Max (set bar up at knee height)
Single Arm Dumbbell Row – 10 right and left
GHD Bridge Hold – 30 seconds, add holding a plate if this is easily to moderately achieved.

Thursday 7.19.18


Base
MR. Bear Trap

Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
MR. Bear Trap

Barbell Step Ups
6×3 right and left

Bench Press
10. 10. 10

Conditioning
5 Sets
Bottoms Up Kettlebell Press – 10
Dips – 10
Seated Med-Ball Throws – 10

Friday 7.20.18


Base
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Ups
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

Power Clean
3. 3. 3. 3, build to a heavy 3

Clean Pull
3. 3. 3, start your first set at your heavy 3

Conditioning
12 Minute AMRAP
Single Arm Kettlebell Front Rack Carry – 25 yards each arm
Tire Flips – 5
Sledge Hammer Strikes – 5 each side

Strength & Conditioning 7.09.18 – 7.13.18

By: 0

Monday 7.09.18


Base
MR. Hip

Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
MR. Hip

Front Squat
3RM, 1x Max Reps @80%

Press
3. 3. 3. 3. 3. I want these to be to be tight clustering of weights, with the last one being the heaviest

Conditioning
8 Min AMRAP
Dumbbell Power Snatch – 8 total
Sandbag Walking Lunge – 25 yards

Tuesday 7.10.18


Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Ups
3x Max Reps

Intermediate
Deadlift
5RM, 1x Max Reps @80%

Pull Ups
3x Max Reps

Conditioning
4 Rounds
Barbell Bent Over Row – 7
Glute Ham Raises – 7
Bear Crawl with Kettlebell Push – 15 yards

Thursday 7.12.18


Base
MR. Bear Trap

Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
MR. Bear Trap

Front Squat
6×3 @ 80% of your heavy triple on the Front Squat from Monday. Rest 90 seconds between sets.

Bench Press
3RM, 1x Max Reps @80%

Conditioning
10 Minute AMRAP
Bottoms Up Kettlebell Press – 10
Dumbbell Hex Press – 10
Kneeling Med Ball Chest Pass – 5 on each knee

Friday 7.13.18


Base
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Ups
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 3
Reverse Med ball Toss – 3

Starr Shrugs
10. 10. 10

Chin Ups
3x Max Reps

Conditioning
LATT Test
5 Round
Assault Bike – 30 seconds for max calories
Rest – 2 minutes between sets.
Your score is max calories completed during the 5 sets

Strength & Conditioning 7.02.18 – 7.06.18

By: 0

Monday 7.02.18


Base
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
Back Squat
10. 10. 10

Push Press
3. 3. 3. 3. 3. I want these to be to be tight clustering of weights, with the last one being the heaviest

Conditioning
3 Rounds
Lateral Plyo Skiers – 20
Med-Ball Curls – 15
Get Up Sit Ups – 10 (5 each arm)

Tuesday 7.03.18


Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Ups
3x Max Reps

Intermediate
Hang Power Snatch
work up to a 2RM

Snatch Pull
2. 2. 2. start your first set at your 2RM and add weight from there.

Conditioning
12 Minute AMRAP
Russian Kettlebell Swing – 15
Bear Crawl with a Kettlebell Push – 15 yards
Standing Teapots – 7 reps each side.

Thursday 7.05.18


Base
Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Bulgarian Split Squat
7. 7. 7. 7. work up to heavy 7 on each leg. we will load these with dumbbells

Close Grip Bench Press
4RM, Max Reps @80%

Conditioning
4 Rounds
Deficit Push Ups – 20
Hammer Curls – 10
Ninja Get Up to Vertical Jump – 5

Friday 7.06.18


Base
3 Rounds
MR. Hammy – 3
High Knees – 5 yards

Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Up
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 3
High Knees – 5 yards

Hang Power Clean
work up to a 3RM

Clean Pull
2. 2. 2, start your first set at your 3RM and add weight from there

Conditioning
Ball Slams – 10. 9. 8. 7. 6. 5. 4. 3. 2. 1
Med-Ball to Toes – 10. 9. 8. 7. 6. 5. 4. 3. 2. 1 (RT + LT = 1 rep)

Strength & Conditioning 6.25.18 – 6.29.18

By: 0

Monday 6.25.18

Base
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
Back Squat
5RM, Max Reps @80%

Press
5. 5. 5. 5. 5. I want these to be to be tight clustering of weights, with the last one being the heaviest

Conditioning
EMOM for 8 Round
Russian Kettlebell Swing – 7
Assault Bike – Max Calories

Tuesday 6.26.18

Base
Box Jump
3. 3. 3. build to a challenging height you can hit for 3 reps landing in a solid position with hips above parallel.

Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Ups
3x Max Reps

Intermediate
Box Jump
3. 3. 3. build to a challenging height you can hit for 3 reps landing in a solid position with hips above parallel.

Power Snatch
work up to a 3RM

Snatch Pull
2. 2. 2. start your first set at your 3RM and add weight from there.

Conditioning
12 Minute AMRAP
Get Up Sit Up – 5 right and left
Isometric Rack Pull – 10 seconds
Banded Good Mornings – 20

Thursday 6.28.18

Base
Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
Back Squat
5×5 @75-85% of the bar. goal here is speed out of the bottom, and we will keep rest to 90 seconds

Close Grip Bench Press
5RM, Max Reps @80%

Conditioning
5 Rounds
Bottoms Up Kettlebell Press – 10
Parallel Bar Dips – 10
Double Arm Bent Over Row – 10

Friday 6.29.18

Base
3 Rounds
MR. Hammy – 3
Broad Jumps – 3

Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Up
3x Max Reps

Intermediate
3 Rounds
MR. Hammy – 3
Broad Jumps – 3

Power Clean
work up to a 4RM

Clean Pull
3. 3. 3, start your first set at your 4RM and add weight from there

Conditioning
4 Rounds
Hammer Curls – 10
Dumbbell Hex Press – 10
Hammer Curls – 10
Kettlebell Supported Dead Bug Feet Only – 10

Strength & Conditioning 6.18.18 – 6.22.18

By: 0

Monday 6.18.18

Base
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.

Press
3×5, Add 2.5 pounds to your last Press workout.

Intermediate
Bulgarian Split Squats
5. 5. 5. 5. 5, build up to a heavy 5RM for the day

Neutral Grip Dumbbell Bench
10. 10. 10. 10, build to a heavy 10, you have 4 sets to get there.

Conditioning
Russian Kettlebell Swings – 150
Every time you break perform 5 Side Pillar Hip Tap to Hip Reach on each side

Tuesday 6.19.18

Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.

Pull Ups
3x Max Reps

Intermediate
RDL to Shrug
8. 8. 8. 8. 8, build to a heavy 8, you have 5 sets to get there.

Conditioning
Assault Bike – 100 cals for time

Thursday 6.21.18


Base
Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Intermediate
3 Sets
Close Grip Bench Press – Max @65% of 1RM
Press – Max @65% of 1RM

Conditioning
Ball Slams – 150
Step Ups w/ Slam Ball – 60 (total)
Break up any order, rep, and round scheme you would like. Just get the work done.

Friday 6.22.18


Base
Power Clean
5×3 (add 2.5 lbs to last workout)

Chin Up
3x Max Reps

Intermediate
Barbell Complex
(1) Deadlift + (1) Hang Power Clean + (1) Front Squat + (1) Shoulder to Overhead + (1) Back Squat + (1) Rack to Overhead
Work to your heaviest weight of the complex. You cannot come disconnected from the bar.

Conditioning
5 Rounds
Forward Sled Drag – 30 yards
Reverse Sled Drag – 30 yards

Finisher
Banded Tricep Extensions – 100

Strength & Conditioning 6.11.18 – 6.15.18

By: 0

Monday 6.11.18

Part A
2 Sets
5 Hang Power Snatches + 5 Overhead Squat + 5 Snatch Grip Push Presses 

Part B
4 Sets
Hang Power Snatches – 5
Box Jumps – 5
Rest 2 minutes between sets

Part C
5 Sets
Leg Cradle Lunge with Lateral Flex/Ext – 20 yards
Ring Rows – 10

Tuesday 6.12.18

PA Metabolic Circuit (Light) 
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

This is our last week on the PAMC. Like we’ve been doing I want to hit this as a light day. I don’t want you to crush yourself today. I want you to be ready to attack Friday. You will have 20 seconds to complete the 10 reps and then 60 seconds to rest, for a total of 80 seconds per set. You will complete all sets at each movement before moving onto the next movement.

Thursday 6.14.18


Part A
4 Sets
Mr. Hammy – 4
Consecutive Boax Jumps – 3

Part B
Every 30 seconds for 20 Rounds
Deficit Deadlift – 1 @ 80% of last weeks 5RM

Part C
8 Minute AMRAP
Barbell Row – 10
Russian Twist – 20

Friday 6.15.18

PA Metabolic Circuit (Heavy) 
Back Squat – 3x 10
Bench Press – 3x 10
Pull Ups – 3x 10
Full Glute Ham Raises – 3x 10
Press – 3x 10
Chin Ups – 3x 10
Front Squat – 3x 10
Parallel Bar Dips – 3x 10
Barbell Bicep Curls – 3x 10

Today is our final day on PAMC. Time to burn the ships and get after it. Don’t worry about the 80 seconds on these, just make sure you are getting at least 60 seconds between sets.