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The Tribe Strength and Conditioning
The Tribe Strength and Conditioning
  • Home
  • About Us
    • Our Story
    • Coaches
    • David Molak Award
  • Schedule & Pricing
  • WOD
  • Programs
    • Group Classes
    • Tribe Athlete
    • Tribe Baseball Academy
    • – Durability
    • Personal Training
    • Focal Massage & Recovery
    • Texas Physical Therapy Specialists
  • Try Us For A Week
210-776-2363
827 E. Rector - San Antonio, Texas 78216

Blog

22
May

Buddy Week!!! Day 1 – 5/13/16

gym admin Leave a Comment

WARM UP

400m Run

2×10 each:

Good Mornings

Lunges

Air Squats

Pushups

Iron Cross

PART I

STRENGTH

12 Min EMOM:

2 Power Cleans (Build to 2RM Max)

PERFORMANCE

12 Min Power Clean Technique

CONDITIONING

12 Min EMOM:

1 – ME Cal Row

2 – 15 KBS (24/16)

3 – 12 Burpees

PART II

Partner “Chief”

3 Rounds of the Following…

5 Min AMRAP:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

*Alternate Rounds w/Partner

1 Min Rest

15
May

Sunday 5/15

gym admin Leave a Comment

WARMUP

400 M run

2 x 10 each:

  • PVC pull thru
  • good mornings
  • pushups
  • straight leg situps
  • barbell strict press

WOD

4 rounds:
(4 min to complete):

  • 200 M run
  • 15 shoulders-2-overhead (95/65)
  • 30 double unders
  • max effort burpee-over-bar
  • rest 2 min

*score = total burpee-over-bar

14
May

Saturday 5/14

gym admin Leave a Comment

WARMUP

400 M run

plyos

PART 1

team of 3:

16 min EMOM

  1. max effort cal row
  2. 15 WBS (120/14)
  3. 15 KBS (24/16)
  4. sled 2nd line & back

PART 2

12 min EMOM:

  1. band tri pulldown x 30
  2. DB curls x 15
  3. tempo pushups x 5
  4. barbell tri crusher x 20

 

12
May

Friday 5/13

gym admin Leave a Comment

WARMUP

-Strength-

12 min to build to 3 rep max power snatch

-Performance-

12 min EMOM:

odd – 15/12 cal row

even – 5 power snatch (135/95)

-Conditioning-

12 min AMRAP:

  • 200 M run
  • 10 hang power snatch (95/65)
  • 10 OHSQ

WOD:

for time:

  • 400 M run
  • 10 thrusters (95/65)
  • 15 plate burpees (45/25)
  • 20 pushups
  • 25 shoulders-2-overhead
  • 30 plate situps
  • 25 shoulders-2-overhead
  • 20 pushups
  • 15 plate burpees
  • 10 thrusters
  • 400 M run

 

11
May

Thursday 5/12

gym admin Leave a Comment

WARMUP
-Strength-

12 min to find:

1 rep max jerk

-Performance-

12 min jerk technique

-Conditioning-

12 min EMOM:

  1. curb-2-curb run
  2. 12 shoulders-2-overhead (95/65)
  3. 12 burpees
  4. 30 russian twists (25/15)

WOD

14 min AMRAP:

  • 3 power cleans (135/95)
  • 3 pullups
  • 10 situps
  • 6 power cleans
  • 6 pullups
  • 10 situps
  • 9, 12, 15 …

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210-776-2363

827 E. Rector
San Antonio, Texas 78216
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