Mon, Jul 28, 2014

Workout of the Day

—Warmup—

2 Rounds of:

  • 200M Run
  • 10 Air Squats
  • 1 min. Paleo Chair Hold
  • 1 min. Dead Hang Hold
  • 10 Arm Circles Fwd
  • 10 Arm Circles Rvs
  • 10 Lunges (5/leg)

—Conditioning—

  • Run 5 mile TT

Then 6+ hours later…

  • 3 X 8 Rear Foot Elevated KB Split Squat (goal is ¼ Bwt/hand)

  • Rest 30 sec b/n legs

  • Rest 60 sec

  • 4 X 8-10 Strict Mixed Grip Pull-Ups
  • Rest 60 sec

  • 4 X 50 ft. KB Bear Crawl(do not throw the KBs, pick it up and set it down in front of you)

Sat, July 26, 2014

BringBoweHome#151

Workout of the Day

—Warmup—

Active warmup as you wish

—Conditioning—

For Time:

  • Ruck 2 miles


Then, with ruck execute 3 sets of
:

  • 50ft Bear Crawl

  • 20 Squats

  • 15 Push-Ups

  • 50ft Low Crawl

  • 20 Walking Lunge Steps

  • 15 Plank Burpees


Then…

  • Ruck 2 miles

Fri, July 25, 2014

100612Murph

Workout of the Day

—Warmup—

2 Rounds of:

  • 200M Run
  • 10 Air Squats
  • 1 min. Paleo Chair Hold
  • 10 Bridges
  • 10 Deadlifts (light wt)
  • 3  Dips

—Strength—

4 sets of

  • 5-7 Deadlifts
  • Rest 30 sec
  • 8-10 
Dips, @ 20X1

—Conditioning—

In teams of 2 For Time:

  • 3200m Run
 (Switch every 400m)
  • 5000m Row
 (Switch every 500m)

Thurs, July 24, 2014

Beast

Workout of the Day

—Warmup—

2 Rounds of:

  • 200M Run
  • 10 Air Squats
  • 1 min. Paleo Chair Hold
  • 30 sec. Dead Hang Hold
  • 10 Push Press (light wt)
  • 2 Body Builders

—Conditioning—

For Time:

  • Infil:
  1 mile run with 2 -25# Plates (1 each hand)

Action:


7 Rounds of


  • 10 Barbell Push Press (95#/65#)

  • 1 min Wall Squat Hold

  • 10 Body Builder 
  • 1 min KB Front Rack Hold (2 x 53#/2 x 35#) 

Exfil:
  400m Tire Drag

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)