Mon, Sept 29, 2014

Workout of the Day

—Warmup—

  • 400M Run

Then…

3 rounds of:

  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Back Squats (45#)
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • Groin Stretch

Then…

  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold
  • 10 Overhead Squats (45#)

Then…

  • Work up to 75% of your 1 RM back squat

—Strength—

  • Back Squat- 10×3 at 75% of 1 RM

—Work Capacity/Conditioning—

2 RFTO:

  • 50 Pull-Ups
  • 75 Sit-Ups
  • 50 Overhead Squats (75#/45#)
  • 75 Double Unders

—Durability/Finisher—

3 Rounds of:

  • 50 4-Count Flutter Kicks
  • 50 Leg Levers

Fri, Sept 26, 2014

BringBoweHome#160

Workout of the Day

—Warmup—

  • 400M Run

Then…

3 Rounds of:

  • 30 sec. Paleo Chair Hold
  • 10 Air Squats
  • 10 Bridges
  • 30 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 Wall Balls (light wt)
  • 10 Dumbbell Thrusters (light wt)

Then…

  • 200M Run
  • Work up to 10 RM Deadlift

—Strength—

  • Deadlift- 10×3 at 95% of 10 RM

—Conditioning/Work Capacity—

For Time:

  • 150 Dumbbell Thrusters (35#/25#)

—Durability/Finisher—

3 Rounds of:

  • 20 GHD sit-ups
  • 10 weighted back extensions (25#/15#)

 

Thur, Sept 25, 2014

mousetrap

Workout of the Day

—Warmup—

  • 500M Row
  • 20 Air Squats
  • 1 min. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 15 Bridges
  • 10 Wall Balls
  • 10 Box Jumps (24”/20”)
  • 10 Push Ups
  • 500M Row

—Strength—

  • 6-8 per arm Bent Over 1-arm DB Row @ 2101
  • Rest 30 sec

  • 6-8 per leg DB Russian Box Step-Ups @ 20X1
  • Rest 90 sec

—Conditioning/Work Capacity—

4 Rounds For Max Reps of:

  • 60 sec Wall Ball Shots (20#/14#)

  • 60 sec Row (calories)

  • 60 sec Box Jumps (24”/20”)

  • 60 sec Push-Ups

  • 60 sec Rest

Baker to Vegas Runners complete the following INSTEAD of above workout…

  • RUN:  3-5 x 1200m, recover 3:00, hold each effort within 3-5 seconds

 

Wed, Sept 24, 2014

IMG_0668

Workout of the Day

—Warmup—

  • 1 min. Paleo Chair Hold
  • 20 Air Squats
  • 10 Bridges
  • 10 Ball Slams (light wt)
  • 10 Step-Ups

Then..

3 Rounds of:

  • 200M Run
  • 5 Push Presses (45#)
  • 5 Handstand Push-Ups (scale appropriately)
  • 5 Pull-Ups
  • 5 PVC Shoulder Dislocates

Then…

  • Work up to 10 RM Push Press

—Strength—

  • Push Press- 10×3 at 95% of 10 RM

—Conditioning/Work Capacity—

AMPRAP 15 Min.

  • 20 Ball Slams (20#/12#)
  • 20 Step-Ups (20”)
  • 200m Run

—Durability/Finisher—

  • 50 weighted sit-ups (25#/15#)
  • 30 barbell good mornings (45#)

Tues, Sept 23, 2014

Workout of the Day

—Warmup—

  • 400m Run

Then…

2 Rounds of:

  • 1 min. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 5 Goblet Squats (light wt)
  • 5 Russian KB Swings (light wt)
  • 1 min. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 5 Sandbag Overhead Press

Then…

  • 200M Run

 —Conditioning/Work Capacity—

5 RFTO:

  • 10 KB Goblet Squats

  • 10 Burpees, hands on sandbag


Rest 3 min then,

5 RFTO:

  • 15 Russian KBS

  • 10 Sandbag Overhead Press

—Durability—

  • 2K Row as fast as possible (or substitute a 1-mile sprint)

Baker to Vegas Runners also complete 3 1/2+ hours before/after above…

  • RUN: 8-12 x 30 seconds, recover 90 seconds