Wed, July 23, 2014

MCJChallenge#3

Workout of the Day

—Warmup—

2 Rounds of:

  • 200m Row
  • 1 min. Paleo Chair Hold
  • 20 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Air Squats
  • 10 Bridges
  • 10 KB Swings (light wt)
  • 5 Box Jumps
  • 5 Burpees

—Conditioning—

For Time:

30-20-10 Reps for time of:

  • Kettlebell Swings (Heavy, you choose)

  • High Box Jump (You choose height)

  • Burpees

  • Row (calories)

Tues, July 22, 2014

feelings-300x199

Workout of the Day

—Warmup—

2 Rounds of:

  • 200M Row
  • 1 min. Front Leaning Rest
  • 1 min. Dead Head Hang Hold
  • 10 KB Overhead Presses (light wt)
  • 10 TGU’s (light wt)

—Strength/Skill—

3 Sets of
:

  • Standing KB Alternating Overhead Press
x 6-8/arm

  • then,

  • C2 Rower x 5 min, moderate pace

  • Rest 2 min

—Conditioning—

For Time:

  • 100 Turkish Get-Ups, 50/side
(You choose the load)

Mon, July 21, 2014

good day

Workout of the Day

—Warmup—

2 Rounds of:

  • 200M Run
  • 40 Double Unders
  • 10 Air Squats
  • 1 min. Paleo Chair Hold
  • 10 Front Squats (light wt)

—Strength—

  • EMOM 7 mins. of 3 Front Squats @ ¾ Bodyweight

—Conditioning—

5 Rounds for max reps of double unders of:

Under a 3 min running clock do:

  • 400m Run

  • Max Double Unders in remainder of time

  • Rest 3 min

Sat, July 19, 2014

motivation

Workout of the Day

—Warmup—

Active warmup

—Conditioning—

For Time:

  • 4 mile Ruck


Then With a Ruck


5 Rounds of
:

  • 100 ft. Overhead Walking Lunges 

  • 1 min FLR

  • 150m Suitcase Carry

  • 20 Squats, ruck in front

Fri, July 18, 2014

IMG_5026

Workout of the Day

—Warmup—

2 Rounds of:

  • 200M Run
  • 10 Air Squats
  • 1 min. Paleo Chair Hold
  • 10 Goblet Squats (light wt)
  • 5 Supine Body Row (Barbell or Rings)
  • Practice loaded sled drag

—Strength/Skill—

4 Sets of:

  • 12-15 
DB/KB Goblet Squat
  • Rest 60 Sec

  • 10-12 Supine Body Row (use a racked barbell, or rings)

  • Rest 60 Sec

—Conditioning—

Teams of Two Alternate to Complete AFAP


3-4 sets of


  • 200m Loaded Sled Drag


Thur, July 17, 2014

Workout of the Day

—Warmup—

2 Rounds of:

  • 200M Run
  • 10 Air Squats
  • 1 min. Paleo Chair Hold
  • 30 sec. Dead Hang Hold
  • 10 Deadlifts (light wt)
  • 10 Box Jumps
  • 3 Dips
  • 5 Reverse Burpees (practice w/counter balance wt if needed)

—Conditioning—

3 RFTO:

  • 15 Wall Ball Shots (20#/14#)

  • 15 Pull-Ups

  • 15 Reverse Burpee

  • 150m Sandbag Sprint

  • 15 Deadlifts (155#/105#)

  • 15 Dips

  • 15 Box Jumps (20”)

  • 150m Mixed Farmer Carry

Want tips?