Tues, Sept 2, 2014

photo 1

Workout of the Day

—Warmup—

  • 200M Row
  • 10 Bridges
  • 10 Air Squats
  • 60 sec. Paleo Chair Hold
  • 60 sec. Dead Hang Hold
  • 5 Barbell Bent-Over Row (light wt)
  • 6 Reverse Lunges
  • 6 Step Ups

—Strength—

4 Sets of
:

  • 8 Barbell Bent-Over Row @ 20X1

  • Rest 1 min

  • 3 mins. of Airdyne/C2 Rower: 30 sec @ 90%; 30 sec @ 50%
  • Rest 2-3 min

—Conditioning—

5 Rounds For Max Reps:

  • 1 min Sandbag In-Place Reverse Lunge

  • 1 min Side Bridge, left

  • 1 min Side Bridge, right

  • 1 min Sandbag Step-Ups 16-18” box

  • 1 min 2-arm/2-KB Front rack hold

  • 1 min Rest

Mon, Sept 1, 2014

I love lift

Workout of the Day

—Warmup—

  • 400M Run

Then…

2 Rounds of:

  • 90 sec. Paleo Chair Hold
  • 10 Bridges
  • 10 Air Squats
  • 60 sec. Paleo Chair Hold
  • 5 Bridges
  • 20 Double Unders
  • 10 Russian KB Swings (light wt)

—Strength—

  • Deadlift, build to 3-rep max

  • Close Grip Bench Press, build to 3-rep max

—Conditioning—

  • 1 min. max Double Unders

  • Rest 2 min

  • 1 min. max Russian Kettlebell Swing (53#/35#)

3+ hours before or after above…

  • 8 x 2 min., Rest 2 min.
  • (Run at your normal race pace for the first min and then slightly faster for the second min.)

Sat, Aug 30, 2014

Workout of the Day

—Warmup—

  • Active Warm-up as you wish!

—Conditioning—

  • 10 mile ruck
 – Use twice your Challenge weight

This long ruck with heavier weight is a way to get used to how your feet and shoulders may feel in a Challenge. There is no specific time hack, just keep moving.

Fri, Aug 29, 2014

photo

Workout of the Day

—Warmup—

  • 200M Run

Then…

2 Rounds of:

  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 10 Tire Sledge Hammer Swings
  • 5 Push Ups
  • 5 Deadlifts (light wt)
  • 5 Push Presses (light wt)

—Conditioning—

For Time:

  • 1 mile run


then…

5 sets of:

  • 6 Deadlifts w/ jump over the bar and back after every rep
  • 20 Tire Sledge Hammer Swings/side

  • 20 Push-Ups w/ feet on tire


then…

5 sets of:

  • 100m KB Farmer Carry (70#/53#)

  • 10 Dips

  • 10 Strict Pull-Ups

  • 10 Sandbag Shoulder-to-shoulder (L/R = 1 rep)


 then…

  • 1 mile Run

Thurs, Aug 28, 2014

BringBoweHome#177

Workout of the Day

—Warmup—

  • 200M Run

Then…

2 Rounds of:

  • 1 min. Paleo Chair Hold
  • 20 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Air Squats
  • 10 Bridges
  • 10 Front Squats (light wt)
  • 10 Push Press (light wt)

—Conditioning—

  • 100 Thrusters for time (95#/65#)

  • EMOM perform 10 burpees

Wed, Aug 27, 2014

APP1

Workout of the Day

—Warmup—

  • 200M Run

Then….

2 Rounds of:

  • 10 Bridges
  • 10 Walking Lunges
  • 10 Slam Balls (light wt)
  • 10 Step Ups
  • 1 min. Dead Hang Hold
  • 2 Pull Ups

—Conditioning—


For Time:

  • 800m Run

  • 80 Walking Lunge Steps

  • 600m Run

  • 60 Slam Balls (20-30#/15-20#)

  • 400m Run

  • 40 Step-Ups (20”-24”)

  • 200m Run

  • 20 Strict Pull-Ups