Mon, July 6, 2015

MDM16

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
  • 5 Push Ups
  • 5 Slam Balls
  • 5 DB Push Press w/light wt

 

—Strengfth—

  • Back Squat– 10-8-6-4 (Increasing weight, +5# increments)

—Conditioning—

4 Rounds For Max Reps:

  • 60 sec. SlamBall (30#/20#)

  • 60 sec. Push Ups (Hand Release)

  • 60 sec. DB Push Press (35#/25#)
  • 60 sec. Rest

Fri, July 3, 2015

IMG_2289

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 Front Squats (45#)
  • 10 Push Presses (45#)

—Strength—

  • Front Squat – 10-8-6-4 (Increasing weight, 2.5# increments)


—Conditioning—

“Grace”

For Time:

  • 30 Clean & Jerk (135#/95#)

Thur, July 2, 2015

american-flag

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders
  • 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

 

—Conditioning—

For Time: 
(30 min. cap)

  • 100 Double-unders

  • 800m Run

 Then…

8 Rounds:


  • 10 Dead Hang Pull-ups

  • 10 Box Jumps (24”/20′)

 Then…

  • 800m
 Run
  • 100 Double-Unders

 

Wed, July 1, 2015

CF535

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 Front Squats (light wt)
  • 10 Kettlebell Swings (light wt)
  • 5 Wall Balls (light wt)

—Strength—

  • Power Clean – 4-4-2-2 (Increasing weight, +5# increments)

—Conditioning—

  • 3 X 3 min. AMRAP (Rest 2 min.)
  • 4 Front Squats (155#/105#) (ADV 185/120)

  • 8 KBS (53#/35#) (ADV 70#/53#)

  • 12 Wall-Balls  (20#/14#)

Tues, June 30, 2015

MDM7

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
  • 5 Power Snatches (light wt- 65#)
  • 5 Handstand Push Ups

–Conditioning—

Complete 1 Round “For Time” every 3 min. for 30 mins. (10 Rounds)

  • 4 Touch and Go Power Snatch @ 60-70% max snatch

  • 6 Handstand Push Ups
  • 8 Burpees