Sat, Feb 6, 2016

CHP Badge

Workout of the Day

—Warmup—

  • 800m Run
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buzz Saws
  • 10 Kettlebell Swings (light wt)
  • 10 Slam Balls (light wt)

—Conditioning—

4 Rounds For Time: 

  • 50m Sled Drag backward (45/25)
  • 10 Slam Ball (30/20)
  • 50m Sled Drag Forward
  • 15 Kettlebell Swings (53/35)
  • Rest 2 min.

Fri, Feb 5, 2016

IMG_6863

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 50 Double Unders
  • 90 sec. Paleo Chair
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 10 Front Squats (45-65#)
  • 10 Presses (45-65#)
  • 5 Thrusters (45-65#)
  • 5 Pull Ups

—Strength—

  • Deadlift  1 x 10 @ 65-95#, 4 x 3 + 10 lbs, 1 x 10 + 10 lbs

—Conditioning—

For Time:

  • 20 Front Squats (95/65)
  • 30 Dead Hang Pull Ups
  • 20 Thrusters (95/65)

Thur, Feb 4, 2016

photo

Workout of the Day

—Warmup—

  • 800m Run
  • 40 Double Unders
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 15 Bridges
  • 60 sec. Dead Hang Hold
  • 30 PVC Pipe Dislocates
  • 30 PVC Figure 8s (15 each direction)
  • 20 Buzz Saws
  • 10 Deadlifts (65-95#)
  • 10 Hang Power Cleans (65-95#)
  • 5 Power Cleans (65-95#)
  • 10 Walking Lunges

—Strength—

  • Bench Press 1 X 10 @ 65-95#, 3 X 7 + 2.5 lbs

 —Conditioning—

3 Rounds For Time:

  • 20 Lunges
  • 7 Power Cleans (135/95)
  • 200m Run
  • Rest 1 min.

Wed, Feb 3, 2016

IMG_2890

Workout of the Day

—Warmup—

  • 400m Run
  • 500m Row
  • 40 Double Unders
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buzz Saws
  • 10 Push Presses (45#)
  • 5 Burpees

—Strength—

  • Press  1 X 10 @ 65-95,  4 x 3 @ 80% of 1RM, 1 X 10

 —Conditioning—

For Time:

  • 400m Run
  • 100 Double Unders
  • 30 Push Press (95/65)
  • 10 Burpees
  • 500m Row

 

Tues, Feb 2, 2016

FullSizeRender (11)

Workout of the Day

—Warmup—

  • 400m Run
  • 500m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 per side)
  • 20 Buzz Saws
  • 10 Deadlifts (65-95#)
  • 10 Toes To Bar (strict)

—Conditioning—

AMRAP 8 min.

  • 1 Deadlift (225/155) – Increasing by 1 Rep each round
  • 3 Toes to bar – Increasing by 2 Reps each round

Mon, Feb 1, 2016

Workout of the Day

—Warmup—

  • 800m Run
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 60 sec. Dead Hang Hold
  • 20 Buzz Saws
  • 10 Push Ups
  • 10 Kettlebell Swings (light wt)

—Strength—

  • Back Squat  1 X 10 @ 65-95, 4 X 3 @ 80% of 1RM, 1 X 10

 —Conditioning—

9 min. AMRAP

  • 200m Run
  • 15 Kettlebell Swings (53/35)
  • 10 Push Ups (Hand Release)