Thur, Nov 27, 2014

turkey

Workout of the Day

—Warmup—

  • 800M Run/1000M Row

2 Rounds of:

  • 10 Air Squats
  • 90 sec. Paleo Chair Hold
  • 10 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Bridges

Then…

  • 60 sec. Dead Hang Hold
  • 20 PVC Shoulder Dislocates

—Conditioning/Work Capacity—

For Time:

Infil..

5 Sets of
:

  • 4 Strict Pull-Ups

  • 8 Push-Ups

  • 12 Squats

Mission..

  • 800m Run

  • 40 DB Thrusters (35#/20#)

  • 30 Power Cleans @ 60% 1 RM, NOT TO EXCEED 135#/95#!
  • 600m Run

  • 30 DB Thrusters 

  • 20 Power Cleans
  • 400m Run

  • 20 DB Thrusters

  • 10 Power Cleans

Exfil:


5 Sets of
:

  • 30 Double Unders

  • 30 Sit-Ups
 

Baker to Vegas Runners complete INSTEAD of above…

  • RUN: 3 x 1200m, rest 3:00, hold splits within 3-5 seconds

 

Wed, Nov 26, 2014

Workout of the Day

—Warmup—

  • 800M Run/1000M Row

2 Rounds of:

  • 10 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges

Then…

  • 60 sec. Dead Hang Hold
  • 20 PVC Shoulder Dislocates
  • 5 Hang Power Cleans @ 45#

—Strength—

  • Work Up To 1 RM Deadlift

-5 Min. Break, then…

  • Deadlift- 1 Rep @ 95% of 1 RM, 4 x 1 Reps @ 90% of 1 RM 

4 Sets of:

  •   20 Deadlifts @ 35% of 3RM
  • 5 Pistols Each Leg

—Conditioning/Work Capacity—

AMRAP 15 Min.

  • 15 Hang Power Cleans (94#/65#)
  • 15 Toes to Bar
  • 100M Sprint

—Durability/Finisher—

  • 2 Mile Recovery Run
  • 100 4-Count Flutter Kicks
  • 100 Leg Levers

Tues, Nov 25, 2014

IMG_1017[1]

Workout of the Day

—Warmup—

  • 800m Run/1000M Row

2 Rounds of:

  • 90 sec. Paleo Chair Hold
  • 10 Air Squats
  • 10 Bridges
  • 5 Push Ups
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 Thrusters @ 45#

—Strength—

  • Work Up to 1 RM Push Press

-5 Min. Break, then…

  • Push Press- 1 Rep @ 95% of 1 RM, 4 x 1 Reps @ 90% of 1 RM 
  • 50 Push Presses at 35% of 1 RM
  • 75 Elevated Push Ups
  • 800M Farmer’s Walk @ 75% Body Weight

—Conditioning/Work Capacity—

For Time:

10-9-8-7-6-5-4-3-2-1 reps of:

  • Thrusters (95#/65#)
  • Burpees
  • Box Jumps (24”/20”)

—Durability/Finisher—

  • Tabata Row. Tabata = 8 Rounds of 20 Sec. work, 10 Sec. rest

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

  • RUN:  3 x (100m + 200m + 400m) Rest 1:1

Mon, Nov 24, 2014

Workout of the Day

—Warmup—

  • 800M Run/1000M Row
  • Range of Motion Drills

Then…

2 rounds of:

  • 10 Air Squats
  • 90 sec. Paleo Chair Hold
  • 10 Back Squats (45#)
  • 10 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Bridges

Then…

  • 60 sec. Dead Hang Hold
  • 20 PVC Shoulder Dislocates

—Strength—

  • Work Up to 1 RM Back Squat

-5 Min. Break, then…

  • Back Squat-  1 Rep @ 95 % of 1RM, 4 x 1 Reps @ 90% of 1 RM

5 Sets of:

  • 15 Back Squats at 35% of 1 RM
  • 1 x Suicide Sprint (0M-10M-20M)
  • Max Time Chin Above Bar Hold

—Conditioning/Work Capacity—

For Time:

  • 1 Mile Run
  • 30 Clean & Jerks (135#/95#)
  • 10 Rope Ascents (Sub = 30 pullups)

Sat, Nov 22, 2014

Fear

Workout of the Day

—Warmup—

  • 800M Run/1000M Row

Then…

3 Rounds of:

  • 50 Jump Ropes
  • 25 Air Squats
  • 15 Push Ups
  • 5 Pull Ups

—Conditioning/Work Capacity—

Your choice of one of the following:

“300 Spartans” – for time:

  • 25 Pull Ups
  • 50 Deadlifts (135#/95#)
  • 50 Push Ups
  • 50 Box Jumps (24”/20”)
  • 50 Floor Wipers (135#/95#)
  • 50 KB Clean and Presses (35#/26#)
  • 25 Pull Ups

or…

  • Ruck 5-6 miles Today.  Finish with a 2-3 mile Run

or…

  • Run 10K TT

 

Fri, Nov 21, 2014

Workout of the Day

—Warmup—

  • 800M Run/1000M Row
  • Range of Motion Drills

Then…

  • 15 Sandbag Get Ups
  • 400M Run/500M Row
  • 15 Sandbag Get Ups

—Strength—

  • EMOM 10 mins. perform 2 Bench Press @ 65% of 1 RM 
  • 25 Bench Presses @ 65% of 1 RM
  • 75 Ring Rows
  • 800M Buddy Carry or #135

—Conditioning/Work Capacity—

“Running Fran” – for time:

  • 800M Run

then…

21-15-9 reps:

  • Thrusters (95#/65#)
  • Pull Ups

then…

  • 800M Run

—Durability—

  • 500M Row Sprint
  • Max Time Plank Hold
  • Max Time Wall Sit Hold