Fri, Oct 31, 2014

Workout of the Day

—Warmup—

  • 800M Run/1000M Row

Then…

2 Rounds of:

  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 10 Bridges

Then…

  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Shoulder Dislocates
  • 5 Push Ups
  • 5 DB Thrusters
  • Work Up To 5 RM Bench Press

—Strength—

  • Bench Press- 5 Reps @ 95% of 5 RM, 3 x 5 Reps @ 90% of 5 RM

—Conditioning/Work Capacity—

For Time:

5 Rounds of:

  • 4 Strict Pull-Ups

  • 8 Push-Ups

  • 12 Squats

Then..

  • 800m Run

  • 40 DB Thrusters (35#/20#)

  • 30 Power Cleans (95#/65#)
  • 600m Run

  • 30 DB Thrusters 

  • 20 Power Cleans
  • 400m Run

  • 20 DB Thrusters

  • 10 Power Cleans

Then…

5 Rounds of:

  • 30 Double Unders

  • 30 Sit-Ups

—Durability—

  • 6 x 200M sprints, rest 1 min.
  • 100 4-Count Flutter Kicks
  • 100 Leg Levers

Thur, Oct 30, 2014

hey-you-pick-me-up

Workout of the Day

—Warmup—

  • 800M Run/1000M Row

2 Rounds of:

  • 10 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges

Then…

  • 5 Front Squats (light wt)
  • 5 Wall Balls
  • Work Up To 5 RM Deadlift

—Strength—

  • Deadlift- 5 Reps @ 95% of 5 RM, 3 x 5 Reps @ 90% of 5 RM

—Conditioning/Work Capacity—

AMRAP 15 MIN:

  • 5 Front Squats (95#/65#)
  • 30 Wall Balls (20/#12)

Baker to Vegas Runners complete INSTEAD of above…

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

Wed, Oct 29, 2014

IMG_6863

Workout of the Day

—Warmup—

  • 800M Run/1000M Row

Then…

2 Rounds of:

  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Shoulder Dislocates
  • 10 Kettlebell Swings (light wt)
  • 5 Push Ups

—Conditioning/Work Capacity—

In teams of two, alternate tasks to
 complete FIVE rounds EACH of:

  • 10 Burpees

  • 20 KBS (53/35)

  • 400m Run
 

Tues, Oct 28, 2014

photo 2 (2)

Workout of the Day

—Warmup—

  • 800m Run/1000M Row
  • Then…

2 Rounds of:

  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 10 Bridges
  • 5 Push Ups
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates

Then…

  • 5 Power Cleans (light wt)
  • 3 Ring Dips
  • Work up to 5 RM Push Press

—Strength—

  • Push Press- 5 Reps @ 95% 5 RM, 3 x 10 Reps @ 90% 5 RM

—Work Capacity/Conditioning—

EMOM For 16 min:

  • Even Minutes = 3 Power Clean

  • Odd Minutes = 8 Ring Dips

—Durability—

  • 100 Leg Levers
  • 100 Wave-Offs

Baker to Vegas Runners also complete 3/12+ hours before/after above…

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

Mon, Oct 27, 2014

photo 2 (3)

Workout of the Day

—Warmup—

  • 800M Run/1000M Row

Then…

2 rounds of:

  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Back Squats (45#)
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges

Then…

  • 5 Walking Lunges per Leg
  • 60 sec. Dead Hang Hold
  • 20 PVC Shoulder Dislocates
  • 40 Double Unders
  • Work Up to 5 RM Back Squat

—Strength—

  • Back Squat- 5 Reps @ 95% of 10 RM, 3 x 5 Reps @ 90% of 10 RM

—Work Capacity/Conditioning—

4 Rounds Each For Time of:

  • 10 DB Burpees 
(DB held all the time)
  • 10 DB Snatch per arm

  • 10 DB Walking Lunges per leg

  • 10 DB Push Press

  • 40 Double Unders

  • Rest 3 min b/n sets