Sat, Aug 30, 2014

Workout of the Day

—Warmup—

  • Active Warm-up as you wish!

—Conditioning—

  • 10 mile ruck
 – Use twice your Challenge weight

This long ruck with heavier weight is a way to get used to how your feet and shoulders may feel in a Challenge. There is no specific time hack, just keep moving.

Fri, Aug 29, 2014

photo

Workout of the Day

—Warmup—

  • 200M Run

Then…

2 Rounds of:

  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 10 Tire Sledge Hammer Swings
  • 5 Push Ups
  • 5 Deadlifts (light wt)
  • 5 Push Presses (light wt)

—Conditioning—

For Time:

  • 1 mile run


then…

5 sets of:

  • 6 Deadlifts w/ jump over the bar and back after every rep
  • 20 Tire Sledge Hammer Swings/side

  • 20 Push-Ups w/ feet on tire


then…

5 sets of:

  • 100m KB Farmer Carry (70#/53#)

  • 10 Dips

  • 10 Strict Pull-Ups

  • 10 Sandbag Shoulder-to-shoulder (L/R = 1 rep)


 then…

  • 1 mile Run

Thurs, Aug 28, 2014

BringBoweHome#177

Workout of the Day

—Warmup—

  • 200M Run

Then…

2 Rounds of:

  • 1 min. Paleo Chair Hold
  • 20 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Air Squats
  • 10 Bridges
  • 10 Front Squats (light wt)
  • 10 Push Press (light wt)

—Conditioning—

  • 100 Thrusters for time (95#/65#)

  • EMOM perform 10 burpees

Wed, Aug 27, 2014

APP1

Workout of the Day

—Warmup—

  • 200M Run

Then….

2 Rounds of:

  • 10 Bridges
  • 10 Walking Lunges
  • 10 Slam Balls (light wt)
  • 10 Step Ups
  • 1 min. Dead Hang Hold
  • 2 Pull Ups

—Conditioning—


For Time:

  • 800m Run

  • 80 Walking Lunge Steps

  • 600m Run

  • 60 Slam Balls (20-30#/15-20#)

  • 400m Run

  • 40 Step-Ups (20”-24”)

  • 200m Run

  • 20 Strict Pull-Ups

Tues, Aug 26, 2014

Jim-Rohn

Workout of the Day

—Warmup—

  • 200M Row

Then…

2 Rounds:

  • 10 Bridges
  • 10 Air Squats
  • Paleo Chair (1 min)
  • Dead Hang Hold (1 min)
  • 10 Presses (light wt)

—Strength—

4 sets of:

  • 8-10 Strict Overhead Press
  • Rest 1 min

  • Tall Box Jumps, 1.1.1.1.1 (rest 5 sec b/n reps)

  • Rest 1 min

  • 5/side Sandbag TGU (Heavy)

  • Rest as needed between sets

—Conditioning—

  • 3 mile Ruck, short distance, but use a fast pace today.

Mon, Aug 25, 2014

Workout of the Day

—Warmup—

  • 200M Run

Then….

2 Rounds of:

  • 20 Air Squats
  • Paleo Chair Hold (1:00)
  • 10 Air Squats
  • Paleo Chair Hold (:30)
  • 10 Bridges
  • 10 Russian Kettlebell Swings (light wt.)

—Strength—

  • Deadlift
 – Take 5 sets to build to a heavy 3-RM

—Conditioning—

15 min. Amrap


  • 10 Hand Release Push-Ups
  • 15 Wall Ball Shots (20#14#)

  • 20 Russian Kettlebell Swings (53#/35#)

3+ hours before or after above

  • Tabata (8 X 20:10) hill sprints