Fri, Jan 30, 2015

Leg Lift

Workout of the Day

—Warmup—

  • 800M Run/1000M Row
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Staight Up
  • 15 Bridges
  • 10 Wall Balls (light wt)
  • 60 sec. Dead Hang Hold
  • 15 PVC Shoulder Dislocates
  • 5 Slam Balls

—Strength—

  • Deadlift- Work up to 5 RM (15 min time cap)
  • 5 Reps @ 95% 5 RM
  • 3 x 5 Reps @ 90% 5 RM

—Conditioning—

5 RFTO

  • 500m Row / 400m Run
*
  • 15 Slamball (30#/20#)

*Alternate the row and run each round. So it shoud be run/slamball, row/slamball, run/slamball, etc…

Thur, Jan 29, 2015

IMG_2673

Workout of the Day

—Warmup—

  • 800M Run/1000M Row
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball – Chest Straight Up
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold w/20 # Wall Ball – Chest Straight Up
  • 15 Bridges
  • 60 sec. Dead Hang Hold 
  • 15 PVC Shoulder Dislocates
  • 5 Push Ups
  • 5 Man Makers (light wt)
  • 5 Knees to Elbow

—Conditioning—

15 min. AMRAP



  • 10 Manmakers (35#/25#)

  • 10 Burpees

  • 10 Knees To Elbows

Baker to Vegas Runners complete INSTEAD of above…

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

Wed, Jan 28, 2015

torsoday

Workout of the Day

—Warmup—

  • 800m Run/1000M Row
  • 40 Double Unders (practice)
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 Deadlifts (light wt.)
  • 10 Hang Power Snatches (light wt)
  • 10 Overhead Squats (light wt)

—Strength—

  • Push Press- Work up to 5 RM (15 min time cap)
  • 5 Reps @ 95% 5 RM
  • 3 x 5 Reps @ 90% 5 RM

—Conditioning—

4 RFTO

:

  • 5 Deadlifts (115#/85#)

  • 7 Hang Power Snatches
(55#/45#)
  • 9 Overhead Squats (55#/45#)
  • 200m Run

Tues, Jan 27, 2015

rowing

Workout of the Day

—Warmup—

  • 800m Run/1000M ROW
  • 60 sec. Paleo Chair w/20# Wall Ball
  • 20 Air Squats
  • 10 Bridges
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold
  • 10 Deadlifts (light wt)
  • 10 Push Presses (light wt)

—Conditioning—

“Grace”

For Time:

  • 30 Clean & Jerks (135#/95#)
  • Rest 2 minutes
  • 800m Sprint
  • Rest 2 minutes
  • 1000m Row

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

  • RUN:  4 x 400m, rest 90 seconds, hold splits within 2-3 seconds

Mon, Jan 26, 2015

dost-thou-even-hoist-meme

Workout of the Day

—Warmup—

  • 800M Run/1000M Row
  • 40 Double Unders (practice)
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 10 Bridges
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold

—Strength—

  • Back Squat- Work up to 5 RM (15 min time cap)
  • 1 x 5 Reps @ 95% 5 RM
  • 3 x 5 Reps @ 90% 5 RM

—Conditioning—

“Dirty Thirty”



 For Time:

  • 30 Box jump

  • 30 Pull-ups

  • 30 Kettlebell swings (53#/35#) 

  • 30 Lunges

  • 30 Knees to elbows

  • 30 Push press (65#/45#)
or 50% 1 RM Push Press
  • 30 Back extensions

  • 30 Wall ball (20#/14#)

  • 30 Burpees

  • 30 Double unders

Sat, Jan 24, 2015

Noquitting

Workout of the Day

—Warmup—

  • 800M Run/1000M Row
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 15 Bridges
  • 60 sec. Dead Hang Hold
  • 15 PVC Shoulder Dislocates
  • 5 Push Ups
  • 5 ManMakers (light wt)

-–Gymnastic Strength—

  • 6 X 15 sec. Ring Support Holds
  •  6 X 20 sec. Hollow Body Holds + 10 Tuck Crunch
  •  6 X 20 sec. Arch Body holds + 10 Arch Rocks

—Conditioning—

5 RFTO

  • 7 ManMakers (35#/25#)

  • 15 Lateral Jump Over DB’s

Baker to Vegas Runners complete INSTEAD of above…

  • RUN:  10 Mile TT
  • Follow with CFE Recovery WOD