Mon, Mar 2, 2015

IMG_2766

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 60 sec. Dead Hang Hold
  • 20 Double Unders
  • 10 Hang Power Cleans (65#)

—Strength—

  • Back Squat- Work up to 10 RM (15 min time cap)
  • 10 Reps @ 95% of 10 RM
  • 10 Reps @ 90% of 10 RM

—Conditioning—

3 Rounds For Max Reps:

  • 45 sec. Hang Power Cleans (75#/55#)

  • 15 sec. Rest
  • 45 sec. Abmat Sit Ups

  • 15 sec. Rest
  • 45 sec. Slamball (30#/20#)
  • 15 sec. Rest

Sat, Feb 28, 2015

b2v2013#61

Workout of the Day

—Warmup—

  • 800m Run
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 15 Bridges
  • 30 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 15 Air Squats
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 15 PVC Shoulder Dislocates

—Conditioning—

“Running Karen”

  • 5 RFTO
  • 30 WallBall (20#/14#)

  • 200m Run

Baker to Vegas Runners complete INSTEAD of above…

  • Run:  2 x 2 Miles, rest 5:00 between, hold splits within 20 sec.
  • Follow with CFE Recovery WOD

Fri, Feb 27, 2015

XFKOOLAIDsmall

Workout of the Day

—Warmup—

  • 1000m Row/800m Run
  • 40 Double Unders
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 10 Bridges
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Staight Up
  • 10 Airs Squats
  • 5 Bridges
  • 60 sec. Dead Hang Hold
  • 15 PVC Shoulder Dislocates

—Strength—

  • Deadlift- Work up to 1 RM (15 min time cap)
  • 1 Reps @ 95% of 1 RM
  • 4 x 1 Reps @ 90% of 1 RM

—Conditioning—

5 RFTO:

  • 30 Double Unders

  • 50m Sled Push
  • 100m Sprint

  • 50m Sled Push

Thur, Feb 26, 2015

BringBoweHome#14

Workout of the Day

—Warmup—

  • 1000m Row
  • 60 sec. Paleo Chair Hold w/20# Wall Ball – Chest Straight Up
  • 20 Air Squats
  • 10 Bridges
  • 30 sec. Paleo Chair Hold w/20 # Wall Ball – Chest Straight Up
  • 10 Air Squats
  • 5 Bridges
  • 60 sec. Dead Hang Hold
  • 15 PVC Shoulder Dislocates

—Conditioning—

15 min. AMRAP

  • 20 Wallball (20#/14#)

  • 15 Hand Release Push Ups

  • 10 Kettlebell Swings (53#/35#)

  • 5 Burpees

Baker to Vegas runners complete INSTEAD of above…

  • Run: 3 x 1200m, rest 3:00, hold splits within 3-5 seconds

Wed, Feb 25, 2015

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders (practice)
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 Push Presses w/45# bar

—Strength—

  • Push Press- Work up to 1 RM (15 min time cap)
  • 1 Reps @ 95% of 1 RM
  • 4 x 1 Reps @ 90% of 1 RM

—Conditioning—

For Time:

  • 800m Run
  • 10-9-8-7-6-5-4-3-2-1 reps of:
  • Push Press (85#/55#)

  • Pull Ups
  •  then…
  • 1000m Row

Tues, Feb 24, 2015

IMG_5087

Workout of the Day

—Warmup—

  • 1000m Row
  • 60 sec. Paleo Chair Hold w/20# Wall Ball
  • 20 Air Squats
  • 10 Bridges
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold
  • 10 Deadlifts (light wt)
  • 10 Power Cleans (light wt)
  • 10 Front Squats (light wt)

—Conditioning—

3 RFTO:

  • 300m Row / 200m Run

  • 7 Power Cleans (115#/75#)

  • 9 Front Squats

Baker to Vegas Runners also complete 3 1/2+ hours before/after above…

  • Run:  3 x (100m + 200m + 400m)
  • Work:Rest of 1:1