Wed, July 29, 2015

IMG_2672

Workout of the Day

—Warmup—

  • 400m Run
  • 500m Row
  • 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 Press (45-65#)
  • 10 ManMakers (25#)
  • 10 KB Swings  (light wt)

 

—Strength—

  • Push Press – Heavy Triple

–Conditioning—

4 min. AMRAP

  • 500m Row
  • ManMakers – Max Reps (35/25)

Rest 2 min.

4 min. AMRAP

  • 400m Run
  • KB Swings – Max Reps (53/35)

Tues, July 28, 2015

IMG_0813

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold w/20# Wall Ball
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball
  • 10 Bridges
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold
  • 10 DB Snatches (25#) or 10 Snatches (45-65#)
  • 10 Abmat Sit ups or 10 Toes to Bar

 

—Conditioning—

10 min. AMRAP

  • 20 Double Unders
  • 20 DB Snatches (35/25)
  • 20 Sit Ups

Mon, July 27, 2015

Workout of the Day

—Warmup—

  • 800m Run
  • 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
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold
  • 10 Wall Balls (light wt)
  • 10 Front Squats w/45-65#)
  • 5 Push Ups or 5 Ring Dips

 

—Strength—

  • Front Squat – Work up to heavy triple

—Conditioning—

15 min. AMRAP

  • 12 WallBall (20/14)
  • 200m Sprint
  • 10 Push Ups

Sat, July 25, 2015

BringBoweHome#167

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 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 Staight Up
  • 15 Bridges
  • 60 sec. Dead Hang Hold
  • 10 KB Swings (light wt)
  • 5 Pull Ups

 

—Conditioning—

5 RFTO:

  • 400m Run
  • 21 KB Swings (55/35) Advanced = 70#/53#
  • 12 Pull-Ups – Advanced = Chest to Bar Pull-Ups

 

Fri, July 24, 2015

pyramid-jumbo

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 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 Staight Up
  • 15 Bridges
  • 10 Wall Balls (light wt)
  • 60 sec. Dead Hang Hold
  • 10 Deadlifts (light wt)
  • 10 Man Makers (25#)

 

—Strength—

 

  • Group A – Deadlift 3×3 +5 Lbs
  • 1×12 +5 Lbs
  • Group B – Deadlift 3×5 +5 Lbs
  • 1×10 +5 Lbs
  • Group C – Deadlift 3×8 +5 Lbs

—Conditioning—

10 min. AMRAP

  • 5 Man Makers (35/25) Advanced = 53#/35#
  • 20 Lunges – Advanced = w/ DB’s or KB’s

 

Thur, July 23, 2015

beast mode

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball – Chest Straight Up
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold w/20 # Wall Ball – Chest Straight Up
  • 15 Bridges
  • 60 sec. Dead Hang Hold
  • 10 Push Ups
  • 5 Ring Dips

 

—Conditioning—

10 min. AMRAP

  • 400m Run
  • Max Push Ups (Hand Release) Advanced = Max Ring Dips 

* Your max. push-up/ring dip is reached when you can no longer press your body back up, a knee touches down, or you rest in the bottom more than 2 seconds. Stay honest.