Fri, Nov 21, 2014

Workout of the Day

—Warmup—

  • 800M Run/1000M Row
  • Range of Motion Drills

Then…

  • 15 Sandbag Get Ups
  • 400M Run/500M Row
  • 15 Sandbag Get Ups

—Strength—

  • EMOM 10 mins. perform 2 Bench Press @ 65% of 1 RM 
  • 25 Bench Presses @ 65% of 1 RM
  • 75 Ring Rows
  • 800M Buddy Carry or #135

—Conditioning/Work Capacity—

“Running Fran” – for time:

  • 800M Run

then…

21-15-9 reps:

  • Thrusters (95#/65#)
  • Pull Ups

then…

  • 800M Run

—Durability—

  • 500M Row Sprint
  • Max Time Plank Hold
  • Max Time Wall Sit Hold

Thur, Nov 20, 2014

Workout of the Day

—Warmup—

  • 800M Run/1000M Row
  • Range Of Motion Drills

4 Rounds of:

  • Barbell Complex with Push Up Chaser (75#-105#)
  • 6 Deadlifts
  • 6 Bent Over Rows
  • 6 Hang Power Cleans
  • 6 Front Squats
  • 6 Push Presses
  • 6 Back Squats

—Strength—

  • EMOM 10 min. perform 2 Deadlifts @ 65% of 1 RM

4 Sets of:

  • 5 Deadlifts @ 65% of 1 RM
  • 3 Max Height Box Jumps
  • Max Time Handstand Hold

—Conditioning/Work Capacity—

For Time:

  • 1000M Row
  • 50 Overhead Squats (75#/55#) – Scale Front Squats
  • 25 Burpees

Baker to Vegas Runners complete INSTEAD of above…

  • RUN:  4 x 600m TT, work:rest 1:3

Wed, Nov 19, 2014

motivation_Courage

Workout of the Day

—Warmup—

  • 800M Run/1000M Row

Then…

2 Rounds of:

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

—Conditioning/Work Capacity—

For Time:

  • 800m Run

  • 80 Walking Lunges

  • 800m Run

  • 80 Plank Burpees

  • 800m Run

  • 80 Sit-Ups

  • 800m Run

  • 80 Squats

Tues, Nov 18, 2014

winorlearn

Workout of the Day

—Warmup—

  • 800m Run/1000M Row
  • Range of Motion Drills

Then…

5 Rounds of:

  • 200M Run
  • 5 Strict Presses
  • 5 Push Presses
  • 5 Push Jerks
  • 5 Pull Ups

—Strength—

  • EMOM 10 mins. perform 2 Push Presses @ 65% of 1 RM
  • 25 Push Presses at 65% of 1 RM
  • 50 Ring Dips
  • 400M Weighted Walking Lunges (35#/25#)

—Conditioning/Work Capacity—

5 RFTO:

  • 30 Sandbag Lunges (60#/40#)
  • 15 Sandbag Cleans (60#/40#)
  • 200M Row

—Durability—

  • 10 x 100M Sprints, Rest 15 secs.

Baker to Vegas Runners complete 3 1/2 hrs. before/after above…

  • RUN:  3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds

Mon, Nov 17, 2014

Workout of the Day

—Warmup—

  • 800M Run/1000M Row
  • Range of Motion Drills

Then…

30-20-10 reps of:

  • Wall balls
  • Sit-Ups

—Strength—

  • EMOM 10 min., perform 2 Back Squats @ 65% of 1 RM

5 Sets:

  • 5 Back Squats at 65% of 1 RM
  • 20 4-Count Mountain Climbers
  • 60 sec. Farmer’s Carry (53#/35#)

—Conditioning/Work Capacity—

“Cindy”

AMRAP 20 Min.

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Sat, Nov 15, 2014

Workout of the Day

—Warmup—

  • 800M Run/1000M Row

Then…

  • 30-20-10 Reps of:
  • Air Squats, Push Ups, Sit Ups

—Conditioning/Work Capacity—

Take your pick from:

Filthy Fifty for Time:

  • 50 Box Jumps (24”/20”)
  • 50 Jumping Pull Ups
  • 50 KB Swings (35#/26#)
  • 50 Knees to Elbow
  • 50 Push Presses (45#/35#)
  • 50 Back Extentions
  • 50Wall Ball Shots (20#/12#)
  • 50 Burpees
  • 50 Double Unders

Or…

  • Trail Ruck 8-10 Miles

or…

  • RUN:  5K @ 90% 5K TT
  • Follow immediately CFE Recovery WOD