Thur, Aug 27, 2015

FullSizeRender (4)

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 30 sec. Goblet Squat Hold in the Bottom Position
  • 10 Goblet Squats
  • 15 Bridges
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 PVC Pipe Figure 8s
  • 5 Manmakers (25#)

 

—Conditioning—

5 Rounds For Time:

  • 7 DB Manmakers (35/25)
  • 400m Run

Wed, Aug 26, 2015

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 2 min. Paleo Chair Hold
  • 30 sec. Goblet Squat Hold in the Bottom Position
  • 10 Goblet Squats
  • 20 Air Squats
  • 20 Bridges
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 PVC Pipe Figure 8s
  • 5 Pull Ups
  • 5 Push Ups
  • 10 PVC Pipe Overhead Squats (OHS)
  • 10 OHS w/45# bar

 

—Strength—

  • Push Press find 3RM

—Conditioning—

15 min. AMRAP

  • 200 m Run
  • 7 OHS (95#/65#)
  • 9 Pull Ups

Tues, Aug 25, 2015

Workout of the Day

—Warmup—

  • 800m Run
  • 2 min. Paleo Chair Hold
  • 30 sec. Goblet Squat Hold in the Bottom Position
  • 10 Goblet Squats
  • 20 Air Squats
  • 10 Bridges
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold
  • 10 Good Mornings (45# bar) *remember to keep knees slightly bent, back flat.
  • 10 Deadlifts (65-95#)
  • 10 Push Ups

—Conditioning—

10 min. AMRAP

  • 200m Sprint
  • 6 Deadlifts (115##85#)
  • 5 Hang Power Cleans  (115#/85#)
  • 4 Push Press

Mon, Aug 24, 2015

Hey France

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Double Unders (60 Singles)
  • 2 min. Paleo Chair Hold
  • 30 sec. Goblet Squat Hold in the Bottom Position
  • 10 Goblet Squats
  • 20 Air Squats
  • 10 Bridges
  • 25M Duck Walk
  • 20 PVC Pipe Dislocates
  • 10 PVC Pipe Figure 8’s
  • 60 sec. Dead Hang Hold
  • 10 Front Squats (65-95#s)
  • 10 Hanging Knees to Chest
  • 10 Push Ups
  • 10 Kettlebell Swings (light wt)
  • 5 Pull Ups

—Strength—

  • Front Squat – Find 3RM

—Conditioning—

15 min. AMRAP

  • 21 Kettlebell Swings (53/35)
  • 21 Sit Ups (10#)
  • 21 Push Ups (Hand Release)
  • 21 Dbl Unders

Sat, Aug 22, 2015

Doubt

Workout of the Day

—Warmup—

  • 800m Run
  • 2 min. Paleo Chair Hold
  • 30 sec. Goblet Squat Hold in the Bottom Position
  • 10 Goblet Squats
  • 20 Air Squats
  • 15 Bridges
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 PVC Pipe Figure

 

—Conditioning—

For Time:

  • 10 Pull ups
  • 20 Double unders
  • 30 DB Thrusters (35/25)
  • 40 KB Swings (53/35)
  • 50 Air Squats
  • 40 KB Swings (53/35)
  • 30 DB thrusters (35/25)
  • 20 Double unders
  • 10 Pull ups

Fri, Aug 21, 2015

IMG_2674

Workout of the Day

—Warmup—

  • 1000m Row
  • 2 min. Paleo Chair Hold
  • 30 sec. Goblet Squat Hold in the Bottom Position
  • 10 Goblet Squats
  • 20 Air Squats
  • 15 Bridges
  • 60 sec. Dead Hang Hold
  • 10 Deadlifts (95-115#)
  • 10 Abmat Sit Ups
  • 10 Knees to Elbow
  • 5 Toes to Bar
  • 10 Push Ups
  • 5 Ring dips
  • Practice DB Split Snatches

 —Strength—

  • Deadlift – 3 X 3 + 10#

—Conditioning—

12 min. AMRAP

  • 10 DB Split Snatch (55/35)
  • 15 Toes to Bar
  • 10 Ring Dips