Fri, Oct 24, 2014

Workout of the Day

—Warmup—

  • 400M Run/500M Row

Then…

2 Rounds of:

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

Then…

  • 30 sec. Handstand Hold
  • 5 Push Ups
  • 5 Man Makers (light wt)
  • Work Up To 5 RM Bench Press

—Strength/Endurance—

  • Bench Press- 5 Reps @ 95% of 10 RM, 2 x 5 Reps @ 90% of 10 RM
  • 50 Bench Presses at 45% of 5 RM
  • 100 Close Grip Bench Press (45#/30#),
  • 400M Weighted Walking Lunge (55#/35#).

—Conditioning/Work Capacity

For time:

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

  • Man Makers (35#/25#)
  • Pull Ups
  • 2 x Abmat Sit Ups

Thur, Oct 23, 2014

Workout of the Day

—Warmup—

  • 400M Run/500M Row

2 Rounds of:

  • 10 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 5 Push Ups
  • 5 Presses (45#)
  • 5 Push Press (45#/22#)

Then…

  • Work Up To 5 RM Deadlift

—Strength/Endurance—

  • Deadlift- 10 Reps @ 95% of 5 RM, 2 x 10 Reps @ 90% of 5 RM

4 Rounds of:

  • 20 Deadlifts at 45% of 5 RM
  • 10 One Legged Box Jumps Each Leg (15”)
  • Max time Chin Above the Bar Hold

—Work Capacity—

5 Rounds For Completion:

  • Max Handstand Push Ups
  • 400M Run
  • Rest as needed between rounds.

—Durability—

  • 10 x 50M Sprints (Starting Position = Lying Down With Stomach on the Deck)
  • 100 Abmat Sit Ups
  • 100 Wave Offs

Baker to Vegas Runners complete INSTEAD of above workout…

  • RUN:  10 x 200m, rest 90 seconds, hold splits within 2-3 seconds

Wed, Oct 22, 2014

Workout of the Day

—Warmup—

  • 400M Run

Then…

2 Rounds:

  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Shoulder Dislocates

Then…

  • 10 Deadlifts (65#)
  • 10 Front Squats (65#)
  • 10 Shoulder to Overhead (65#)

—Strength—

4 sets of:

  • 8 Seated DB Overhead Press
(Progressively Increase The Load Each Set)
  • Rest 30 sec

  • 12 GHD Hip Extenstions
  • Rest 30 sec

  • 45 sec Side Bridge/side (rest 15 sec b/n sides)

  • Rest 2 min

 

—Work Capacity—

Four sets for max weight without dropping the barbell until the set is completed (Use The Same Weight for All Exercises.  You May Increase Your Load For the Next Set.  If The Barbell Hits The Ground Before the Set Is Complete, You May Decrease The Load).

 4 Rounds of:

  • 9 Deadlift
  • 6 Front Squat
  • 3 Shoulder to Overhead
  • Rest 3 min b/n sets 

 

Tues, Oct 21, 2014

Workout of the Day

—Warmup—

  • 400m Run

Then…

2 Rounds of:

  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 10 Bridges
  • 5 Push Ups
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates

Then…

  • Work up to 5 RM Push Press

—Strength/Endurance—

  • Push Press- 5 Reps @ 95% of 5 RM, 2 x 10 Reps @ 90% of 5 RM
  • 50 Push Presses at 45% of 5 RM
  • 100 Jumping Pull Ups
  • 800M Barbell Walk (135#/95# up to body weight)*

*Barbell Walk = Put a Barbell On Your Back in the Back Squat Rack Position and Walk 800M.

—Conditioning/Work Capacity—

  • 3 min. Max Calorie Row
  • Rest 1 min.
  • 3 min. Max Rep Overhead Squat (95#/65#)
  • Rest 1 min.
  • 3 min. Max Rep Ball Slam (30#/20#)
  • Rest 1 min.
  • 3 min. Max Rep Abmat Sit Ups
  • Rest 1 min.
  • 3 min. to Run as far as possible (Make 800M your goal)

Baker to Vegas Runners complete…

  • Run 5K TT

Mon, Oct 20, 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

Then…

  • 10 Thrusters (45# bar)
  • 60 sec. Dead Hang Hold
  • 20 PVC Shoulder Dislocates
  • Work Up to 5 RM Back Squat

—Strength—

  • Back Squat- 5 Reps @ 95% of 10 RM, 2 x 5 Reps @ 90% of 10 RM

5 Sets of:

  •  15 Back Squat at 45% of 5 RM
  • 25 x 4 Count Mountain Climbers
  • Max Time Hanging Towel Hold (Put a towel over a Pull Up Bar)

—Work Capacity/Conditioning—

3RFTO:

  • 21 Thrusters (95#/65#)
  • 15 Kettlebell Swings (53#/35#)
  • 12 Pull Ups
  • 9 Burpees

—Durability—

3 Rounds For Max Distance:

  • 60 sec.  Row
  • 60 sec. Active Rowing Rest
  • 45 sec. Row
  • 45 sec. Active Rowing Rest
  • 30 sec. Row
  • 30 sec. Active Row Rest

Then…

  • 100 4-Count Flutter Kicks
  • 100 Leg Levers

Sat, Oct 18, 2014

Workout of the Day

—Warmup—

  • Active warmup as you wish

—Conditioning—

  • Ruck
: You choose the distance but go for 12+ miles. Loadout: 45#’s dry.  Baker to Vegas Runners complete INSTEAD of above…
  • Run 10K
  • Follow immediately with CFE Recovery WOD