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Strength & Conditioning 2.26.18 – 3.02.18

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Monday 2.26.18


Base
MR. Hip
1×4 + 3 Athletic Burpees

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
1×4 + 3 Athletic Burpees

Front Squat
5×10, if you know your 1RM shoot for around 55%. Keep rest to a minimum of 2 minutes. This shouldn’t be a weight that crushes you… today

Press
5. 5. 5, build to a heavy 5 for the day

Conditioning
3 Rounds
Rotational Ball Slams – 20
Lateral Step Ups – 10 right & left

Tuesday 2.27.18


Base
Mr. Hammy
2×3 + 3 Broad Jumps

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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy
2×3 + 3 Broad Jumps

Deadlift
5×5 @80% of last weeks 5. Focus on moving the bar as fast as you can on each rep.

Single Arm Dumbbell Row
3x 10 Right & Left, build off of last weeks weight.

Conditioning
12 Minute AMRAP
Russian Kettlebell Swings – 15
Single Arm Farmers Walk – 25 yards each arm

Thursday 3.01.18


Base
Mr. Bear Trap
1×4 + 3 Jump Lunges

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

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

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Teapot Walking Lunge
5×15 yards.

Close Grip Bench Press
5×10, of your 1RM shoot for around 55%. Keep rest to a minimum of 2 minutes.

Conditioning
5 Sets
Single Arm Dumbbell Bench Press – 8 each arm
Prowler Push – 25 yards out and back

Friday 3.02.18


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

Intermediate
Full Clean
4. 4. 4. 4

Conditioning
10 Minute AMRAP
Pull Ups – 10

Strength & Conditioning 2.19.18 – 2.23.18

By: 0

Monday 2.19.18


Base
MR. Hip
1×4 + 3 Athletic Burpees

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
5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

Bench Press
5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

Conditioning
3 Round
Dumbbell Walking Lunge – 20 yards
Teapot – 10 right and left

Tuesday 2.20.18


Base
Mr. Hammy
2×3 + 3 Broad Jumps

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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy

Deadlift
5RM. 1x MAX Reps @80%. Focus on the speed of the bar leaving a rep or two in the tank

Single Arm Dumbbell Row
3x 10 Right & Left

Conditioning
8 Rounds
Every Minute on the Minute
Pull Ups – 3
Assault Bike – Max Calories w/ time remaining

Thursday 2.22.18


Base
Mr. Bear Trap

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

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

Intermediate
Mr. Bear Trap
1×4 + 3 Jump Lunges

Back Squat
5×5 @ 80% of 5 RM from Monday.

Bench Press
5×5 @ 80% of 5 RM from Monday.

Conditioning
4 Rounds
Kneeling Landmine Press – 8 right and left
Slide Board Push Ups – 8 right and left

Friday 2.23.18


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

Intermediate
Power Clean
4. 4. 4. 4

Conditioning
12 Minute AMRAP
Dumbbell Power Snatch + Thruster – 6
Dumbbell Power Snatch + Thruster – 6
Pull Up – 6

Extra Credit
3-5 Sets
Banded Tricep Extensions – 30
Hammer Curls – 10

Strength & Conditioning 2.12.18 – 2.16.18

By: 0

Monday 2.12.18


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

Back Squat w/ No Lock Out
5 x 10 reps @ 65% of your heavy single .

Press
4×3 @ 90% 3 RM from last week.

Conditioning
4 Sets
Bulgarian Split Squat – 10 right and left
Russian Twist – 20

Tuesday 2.13.18


Base
Mr. Hammy

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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy

5 Sets
Deadlifts – 10, build each set
Rope Climb – 1

Conditioning
15 minute AMRAP
Sled Drag – 20 yards
Reverse Sled Drag – 20 yards
Seated Med-Ball Throw – 10
Assault Bike – 20 calories

Thursday 2.14.18


Base
Mr. Bear Trap

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

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

Intermediate
Mr. Bear Trap

Kettlebell Front Rack Walking Lunge
5x 20 yards

Incline Bench Press
5×10 build on what you have done int the pass

Conditioning
Russian Kettlebell Swings – 10. 9. 8. 7. 6. 5. 4. 3. 2. 1.
Double Unders – 10. 20. 30. 40. 50. 60. 70 . 80. 90

Friday 2.16.18


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

Vertical Pulls
4x Max Reps

Intermediate
Starr Shrugs
15. 15. 15

Vertical Pulls
4x Max Reps

Conditioning
5 Rounds
Kelso Rows – 10 right and left
Plyo Push Ups – 5
Hammer Curls – 10

Strength & Conditioning 2.05.18 – 2.09.18

By: 0

Monday 2.05.18


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

Back Squat
1RM, Max Reps @80%, Don’t this of this as a limit one rep max. This should be done around ~95% with another rep in the tank. Remember, this is training, not testing. What if the planets are aligned, should I still not go for a PR? No, if you can set a PR, go for it. Just be smart

Press
3. 3. 3. 1x Max Reps @80%, work up to a heavy 3 then pull back 20% and go for max reps

Conditioning
10 Minute AMRAP
Landmine Push Press – 10 right and left
Assault Bike – 20 calories

Tuesday 2.06.18


Base
Mr. Hammy

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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy

Rack Pull
5RM, set the bar to just below the knee.

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Conditioning
10 Minute ANRAP
Strict Pull Ups – 5
Rotational Ball Slams – 10

Thursday 2.08.18


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 @ 85% of 1 RM from Monday. I want each rep to fast and explosive. We are going to try to limit the rest time down to helps push the conditioning.

Bench Press
1RM, Max Reps @80%, Don’t this of this as a limit one rep max. This should be done around ~95% with another rep in the tank. Remember, this is training, not testing. What if the planets are aligned, should I still not go for a PR? No, if you can set a PR, go for it. Just be smart

Conditioning
8 Minute AMRAP
Dynamic Step Ups – 10 right and left
Dynamic Push Ups – 10

Friday 2.09.18


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

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Intermediate
Power Clean Complex
3 Clean Pulls + 2 Hang Power Cleans + 1 Should to Overhead

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Conditioning
6 Rounds
Turkish Get Up – 4
Single Arm KB Front Rack Squat – 8
Single Arm KB Front Rack Walking Lunge – 10
*** Alternate arms each round

Strength & Conditioning 1.29.18 – 2.02.18

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Monday 1.29.18


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 with No Lock Out
5×10 @70-75% of last weeks 3RM

Press
3×7 @80-85% of last weeks heaviest 5

Conditioning
3 Rounds
Landmine Push Press – 60 seconds max reps
Ring Rows – 60 seconds max reps
Ball Slams – 60 seconds max reps
Rest – 60 seconds

Tuesday 1.30.18


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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
3″ Deficit Deadlift
3RM, 1x Max Reps @80%

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Conditioning
4 Rounds
MR. Hammy – 3
Reverse Med-Ball Toss – 3
Seated Med-Ball Throws – 12

Thursday 2.01.18


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
4x 4 Right and 4 Left

Slight Incline Bench Press
10. 10. 10. 10. 10, build to a heavy 10, refer back to a couple weeks ago

Conditioning
8 Rounds
Prowler Push – 25 yards
Reverse Sled Drag – 25 yards

Friday 2.02.18


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

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Intermediate
Hang Power Snatch
1. 1. 1. 1. 1, use last weeks heavy 2 for guidance

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Conditioning
4 Rounds
Russian Kettlebell Swing – 60 seconds to do 20
Dips – 60 seconds Max Effort
Plate Curls – 60 seconds Max Effort

Strength & Conditioning 1.22.18 – 1.26.18

By: 0

Monday 1.22.18


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
3RM, 1x Max Reps @80%

Press
5. 5. 5. 5, work up to a heavy 5 for the day. you have 4 sets to get there

Conditioning
Lateral Step Kettlebell Swings – 10. 9. 8. 7. 6. 5. 4. 3. 2. 1
Captain Morgans – 3 top and bottom leg, both right and left side

Tuesday 1.23.18


Base
Mr. Hammy

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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy

Deficit Deadlift
5×10, you will have 2 minutes to complete each set so pick your weight wisely. you can go up in weight each set

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Conditioning
LATT Test
5 Rounds
Assault Bike – 30 seconds max calories
Rest 2:00 minutes between set.

Thursday 1.25.18


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
6×3 @80% of your 3RM from Monday, focus on standing up with speed on each rep

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

Conditioning
4 Rounds
Sled Drag – 40 yard
Isometric GHD Hold – 30 seconds
Lateral Ball Slams – 20

Friday 1.26.18


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

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Intermediate
Hang Power Snatch
2. 2. 2. 2. 2, work up to a heavy 2 for the day. you have 5 sets to get there.

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Conditioning
10 Minute AMRAP
Dumbbell Hang Power Cleans – 10
Get Up Sit Ups – 10 right/left
Tea Pots – 10 right/left

Strength & Conditioning 1.15.18 – 1.19.18

By: 0

Monday 1.15.18


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

Partial Squats with No Lock Out
5x 10 @65% of last weeks 5RM, on each rep I want you stop a few inches short of lockout and then go right into the next rep

Press
7. 7. 7, work up to a heavy 7 for the day

Conditioning
4 Sets
Single Arm DB Step Ups – 16 reps, alternate hands each round for a total of 2 reps in the right and 2 in the left
Dips – 10, add chains if you can easily get your 10 reps

Tuesday 1.16.18


Base
Mr. Hammy

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

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Intermediate
Mr. Hammy

Deficit Deadlift
5×5 @80% of last Tuesdays 5RM, I want there to some speed behind these pulls. If the bar is grinding take some weight off.

Barbell Bent Over Rows
3×8, go up 5-10lbs from last week

Conditioning
10 Minute AMRAP
Forward Sled Drag – 25 yards
Reverse Sled Drag – 25 yards
Med-Ball to Toes – 20

Thursday 1.18.18


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

Walking Lunge + Teapot
4×25 yards, alternate hands each set to get 2 sets in the right and left hand

Slight Incline Bench Press
10. 10. 10. 10. 10, put a 45lb plate under the bench on your head side

Conditioning
60 seconds to complete the prescribed calories. You will start at 15 a build by 2s each round, capping out at 23.
Assault Bike – 60 seconds to complete, 15. 17. 19. 21. 23
Plate Front Raise – 60 seconds to do 10

Friday 1.19.18


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

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Intermediate
Starr Shrug
15. 15. 15, if you have strap this is a good time to use them

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Conditioning
4 Rounds
Russian Kettlebell Swings – 20
Static Pillar Hold – 60 seconds, if you can easily complete these throw a plate on your back
Hammer Curls – 10

Strength & Conditioning 1.08.18 – 1.012.18

By: 0

Monday 1.08.18

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
5. 5. 5, work up to a heavy 5 for the day

Press
5. 5. 5. 5, work up to a heavy 5 for the day

Conditioning
4 Rounds
Get Up Sit Up – 5 R/L
Rotational Med-Ball Throw – 5 R/L
Teapots – 5 R/L

Tuesday 1.09.18

Base
Mr. Hammy

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

Barbell Bent Over Rows
3×8

Intermediate
Mr. Hammy

Deficit Deadlift
5RM, then max reps @80%

Barbell Bent Over Rows
3×8

Conditioning
5 Rounds
Kettlebell Swings – 60 seconds to complete 30 swings
Rest – 60 seconds

Thursday 1.11.18

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
5×5 @80% of Monday’s 5. I want you to focus on standing up at fast as you can. Remember that percentages are just a guideline, if the bar is moving slow take weight off.

Bench Press
5RM, then max reps @80%

Conditioning
4 Rounds
DB Step Ups – 10 R/L
Renegade Rows – 10

Friday 1.12.18

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

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Intermediate
Power Clean
Find a 2RM for the day

Vertical Pull
4x Max Reps (pull up, mix, mix, chin)

Conditioning
5 Rounds
Rotational Ball Slams – 60 seconds to do 10
Assault Bike – 60 seconds Max Calories

Strength & Conditioning 1.01.18 – 1.05.18

By: 0

Monday 1.01.18

Base

Push Press
3. 3. 3. 3. 3

Intermediate

Push Press
1. 1. 1. 1. 1

Conditioning

12 Minute AMRAP
4 Pull Ups
8 Ring Rows
12 Get Up Sit Ups

Tuesday 1.02.18

Power Athlete Russian Stim

3 Rounds
Back Squat – 1×2, @ 90%
Rest 3 minutes
Back Squat – 1×2, @ 90%
Rest 3 minutes
Power Clean – 1×6, @ rest 30 seconds between each rep until finish 6 reps.
Rest 3 minutes
Power Clean – 1×6, @ rest 30 seconds between each rep until finish 6 reps.
Rest 3-5 minutes before moving on.

Thursday 1.04.18

Base

Bench Press
5x 3 @ 85% 1RM

Intermediate

Bench Press
5x 3 @ 85% 1RM

Conditioning

You can complete in any order, reps, and rounds as you see fit. Just get the work done
Deficit Push Ups – 50
Seated Med-Ball Throws – 50
Assault Bike – 50 cals

Friday 1.05.18

Power Athlete Russian Stim

3 Rounds
Back Squat – 1×2, @ 92.5%
Rest 3 minutes
Back Squat – 1×2, @ 92.5%
Rest 3 minutes
Power Clean – 1×7, @ 80% rest 30 seconds between each rep until finish 7 reps.
Rest 3 minutes
Power Clean – 1×7, @ 80% rest 30 seconds between each rep until finish 7 reps.
Rest 3-5 minutes before moving on.

12.25.17 – 12.29.17

By: 0

Monday, 12.25.17

All Levels

Press
5. 5. 5. 5. 5, work up to a heavy 5 for the day

Vertical Pull
4x MAX change grip each set

Conditioning

3 Rounds
Russian Twist – 20
Get Up Sit Up – 20
Sandbag Walking Lunge – 20 yds

Tuesday, 12.26.17

Power Athlete Russian Stim

Back Squat – 2×2, @ 85%, Rest 3 minutes between each set.
Power Clean – 2×8, @ 80%, Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes and do it again.

Rest 3-5 minutes before moving on.

Back Squat – 2×2, @ 85%, Rest 3 minutes between sets.
Power Clean – 2×7, @ 80%, Perform a set of 7 reps. Rest 30 seconds between each rep. Rest 3 minutes between sets.

Rest 3-5 minutes before moving on.

Back Squat – 2×2, @ 85%, Rest 3 minutes between sets.
Power Clean – 2×6, @ 80%, Perform one rep every 30 seconds till you complete the 6 reps. Rest 3 minutes between sets

Thursday, 12.28.17

All Levels

Close Grip Bench
3. 3. 3. 3. 3, work up to a heavy 3 for the day

Bent Over Row
5. 5. 5, work up to a heavy 5 for the day

Conditioning

8 Rounds
100 yard shuttle (5.10.15.20)
Rest 90 seconds

Friday, 12.29.17

Power Athlete Russian Stim

Back Squat – 2×2, @ 87.5%, Rest 3 minutes between each set.
Power Clean – 2×8, @ 80%, Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes and do it again.

Rest 3-5 minutes before moving on.

Back Squat – 2×2, @ 87.5%, Rest 3 minutes between sets.
Power Clean – 2×7, @ 80%, Perform a set of 7 reps. Rest 30 seconds between each rep. Rest 3 minutes between sets.

Rest 3-5 minutes before moving on.

Back Squat – 2×2, @ 87.5%, Rest 3 minutes between sets.
Power Clean – 2×6, @ 80%, Perform one rep every 30 seconds till you complete the 6 reps. Rest 3 minutes between sets