Wed, Oct 22, 2014

Workout of the Day

—Warmup—

  • 400M Run

Then…

2 Rounds:

  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Shoulder Dislocates

Then…

  • 10 Deadlifts (65#)
  • 10 Front Squats (65#)
  • 10 Shoulder to Overhead (65#)

—Strength—

4 sets of:

  • 8 Seated DB Overhead Press
(Progressively Increase The Load Each Set)
  • Rest 30 sec

  • 12 GHD Hip Extenstions
  • Rest 30 sec

  • 45 sec Side Bridge/side (rest 15 sec b/n sides)

  • Rest 2 min

 

—Work Capacity—

Four sets for max weight without dropping the barbell until the set is completed (Use The Same Weight for All Exercises.  You May Increase Your Load For the Next Set.  If The Barbell Hits The Ground Before the Set Is Complete, You May Decrease The Load).

 4 Rounds of:

  • 9 Deadlift
  • 6 Front Squat
  • 3 Shoulder to Overhead
  • Rest 3 min b/n sets 

 

Tues, Oct 21, 2014

Workout of the Day

—Warmup—

  • 400m Run

Then…

2 Rounds of:

  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 10 Bridges
  • 5 Push Ups
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates

Then…

  • Work up to 5 RM Push Press

—Strength/Endurance—

  • Push Press- 5 Reps @ 95% of 5 RM, 2 x 10 Reps @ 90% of 5 RM
  • 50 Push Presses at 45% of 5 RM
  • 100 Jumping Pull Ups
  • 800M Barbell Walk (135#/95# up to body weight)*

*Barbell Walk = Put a Barbell On Your Back in the Back Squat Rack Position and Walk 800M.

—Conditioning/Work Capacity—

  • 3 min. Max Calorie Row
  • Rest 1 min.
  • 3 min. Max Rep Overhead Squat (95#/65#)
  • Rest 1 min.
  • 3 min. Max Rep Ball Slam (30#/20#)
  • Rest 1 min.
  • 3 min. Max Rep Abmat Sit Ups
  • Rest 1 min.
  • 3 min. to Run as far as possible (Make 800M your goal)

Baker to Vegas Runners complete…

  • Run 5K TT

Mon, Oct 20, 2014

Workout of the Day

—Warmup—

  • 400M Run

Then…

3 rounds of:

  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Back Squats (45#)
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges

Then…

  • 10 Thrusters (45# bar)
  • 60 sec. Dead Hang Hold
  • 20 PVC Shoulder Dislocates
  • Work Up to 5 RM Back Squat

—Strength—

  • Back Squat- 5 Reps @ 95% of 10 RM, 2 x 5 Reps @ 90% of 10 RM

5 Sets of:

  •  15 Back Squat at 45% of 5 RM
  • 25 x 4 Count Mountain Climbers
  • Max Time Hanging Towel Hold (Put a towel over a Pull Up Bar)

—Work Capacity/Conditioning—

3RFTO:

  • 21 Thrusters (95#/65#)
  • 15 Kettlebell Swings (53#/35#)
  • 12 Pull Ups
  • 9 Burpees

—Durability—

3 Rounds For Max Distance:

  • 60 sec.  Row
  • 60 sec. Active Rowing Rest
  • 45 sec. Row
  • 45 sec. Active Rowing Rest
  • 30 sec. Row
  • 30 sec. Active Row Rest

Then…

  • 100 4-Count Flutter Kicks
  • 100 Leg Levers

Sat, Oct 18, 2014

Workout of the Day

—Warmup—

  • Active warmup as you wish

—Conditioning—

  • Ruck
: You choose the distance but go for 12+ miles. Loadout: 45#’s dry.  Baker to Vegas Runners complete INSTEAD of above…
  • Run 10K
  • Follow immediately with CFE Recovery WOD 

Fri, Oct 17, 2014

spotting

Workout of the Day

—Warmup—

  • 400M Run/500M Row

Then…

2 Rounds of:

  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 10 Bridges

Then…

  • Work Up To 10RM Bench Press

—Strength—

  • Bench Press- 10 Reps @ 95% of 10 RM, 2 x 10 Reps @ 90% of 10 RM

—Conditioning/Work Capacity—

AMRAP 20 Min:

  • 250M Row
  • 15 Dumbbell Squat Cleans (2×45/25#)

—Durability—

  • 800M Sprint, 400M Sprint, 200M Sprint, 100M Sprint (1:1 work to rest)

Thurs, Oct 16, 2014

deadlift

Workout of the Day

—Warmup—

  • 400M Run/500M Row
  • 20 Air Squats
  • 1 min. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 15 Bridges
  • 5 Front Squats (45#/22#)
  • 5 Push Press (45#/22#)
  • 10 Thrusters (45#/22#)

Then…

  • Work Up To 10 RM Deadlift

—Strength—

  • Deadlift- 10 Reps @ 95% of 10 RM, 2 x 10 Reps @ 90% of 10 RM

—Conditioning/Work Capacity—

For Time:

  • 15 Thrusters (#135/95#)
  • 200M Run
  • 20 Thrusters (95#/65#)
  • 400M Run
  • 30 Thrusters (65#/45#)
  • 800M Run

Baker to Vegas Runners complete INSTEAD of above workout…

  • RUN:  3 x 800m, rest 2:00, hold splits within 3-5 seconds