Wed, May 27, 2015

IMG_2494

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 10 Hang Power Snatches (light wt)
  • 5 Burpees
  • 3 Toes to Bar

–Conditioning—

AMRAP 15 mins.

  • 5 DB Power Snatch (45#/25#) – Right Arm
  • 5 DB Power Snatch (45#/25#) – Left Arm
  • 25m Prowler Push (135#/95#)

Tues, May 26, 2015

IMG_2280

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 15 Bridges
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 60 sec. Dead Hang Hold
  • 10 Sumo Deadlift High Pulls (light wt)
  • 10 Box Jumps

—Conditioning—

3 RFTO:

  • 400m Run
  • 21 Kettlebell Swings (53#/35#)
  • 12 Pull-ups

Mon, May 25, 2015

tillman

Patrick Daniel Tillman (11/6/1976 – 4/22/2004) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002.  He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan.

Workout of the Day

—Warmup—

  • 800m Run
  • 10 Squats
  • 60 sec. Paleo Chair Hold
  • 10 Deadlifts (light)
  • 10 PVC Figure 8’s
  • 10 PVC Shoulder Dislocates
  • 10 Squats
  • 60 sec. Palep Chair Hold
  • 10 Pull-ups

—Conditioning—

“Tillman”

7 RFTO:

  • 7 Deadlifts (315#)
    200m Run
    15 Pull Ups
  • *Rest 45 seconds between rounds

Sat, May 23, 2015

FullSizeRender (6)

Workout of the Day

—Warmup—

  • Active warmup & mobility as you wish

—Conditioning—

“Murph”

For Time:

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it

Fri, May 22, 2015

american-flag

Workout of the Day

—Warmup—

  • 400m Run/500m Row
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 15 Bridges
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 60 sec. Dead Hang Hold
  • 10 Deadlifts (light wt)
  • 10 Power Cleans (light wt)
  • 3 Pull Ups
  • 5 Wall Balls (light wt)

—Strength—

  • Deadlift- Work up to 3RM (15 min time cap)
  • 3 Reps @ 95% of 3RM
  • 4 x 3 Reps @ 90% of 3RM

—Conditioning—

  • 3 X 1 min. AMRAP (Rest 1 min.)
  •  
  • 3 Touch & Go Power Cleans @ 75% max power clean

  • Max reps  Burpee pull-ups



Rest 1 min…

3 X 1 min. AMRAP (Rest 1 min.)

  • 3 Touch & Go Power Cleans @ 75% max power clean

  • Max reps Wall-balls (20/14 lbs)




Thur, May 21, 2015

applecore

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 15 Bridges
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 60 sec. Dead Hang Hold
  • 10 Sumo Deadlift High Pulls (light wt)
  • 10 Box Jumps

—Conditioning—

3 RFTO:

  • 30 Sumo Deadlift High Pulls (75#/55#)
  • 30 Box Jumps (24”/20)
  • 800M Run