Tues, Apr 21, 2015

IMG_3008

Workout of the Day

—Warmup—

  • 400m Run
  • 500M 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 Deadlifts (light wt)
  • 10 Shoulder to Overhead (light wt)
  • 5 Clean & Jerks (light wt)

—Conditiioning—

For Total Time:

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

Mon, Apr 20, 2015

FullSizeRender (4)

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 60 sec. Dead Hang Hold
  • 20 Double Unders
  • 10 Kettlebell Swings

—Strength—

  • Back Squat- Work up to 10 RM (15 min time cap)
  • 10 Reps @ 95% of 10 RM
  • 2 x 10 Reps @ 90% of 10 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#)

  • 30 Back extensions

  • 30 Wall ball (20#/14#)

  • 30 Burpees

  • 30 Double Unders

Sat, Apr 18, 2015

Fear

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
  • 20 Double Unders
  • 5 Man Makers (light wt)

—Conditioning—

5 RFTO:

  • 7 DB ManMakers (35/25)

  • 15 Lateral Jump Overs

Fri, Apr 17, 2015

IMG_5006

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
  • 20 Double Unders
  • 10 Kettlebell Swings (light wt)
  • 10 Wall Balls (light wt)

—Strength—

Deadlift- Deload Week

EMOM 10 mins.

  • 2 Deadlifts @ 65% of 1RM

—Conditioning—

7 Min. AMRAP



  • 15 Kettlebell Swings (53#/35#)

  • 20 Abmat Sit Ups



-2 Minute Rest-



7 Min. AMRAP



  • 15 Wallball (20#/14#)

  • 20 Double Unders

Thur, Apr 16, 2015

freedom

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
  • 5 Push Ups
  • 25 Sled Push (light wt)

—Conditioning—

5 RFTO:

  • 25m Prowler Push (135#/95#)
; the Prowler weights 74#
  • 15 Air Squats

  • 25m Sled Push

  • 15 Push Ups (CTD-Hands Off)

  • 1 min. Rest

Wed, Apr 15, 2015

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
  • 20 Double Unders
  • 10 Deadlifts (light wt)
  • 10 Box Step Ups

—Strength—

Push Press- Deload Week

  • EMOM 10 mins. 2 Push Press @ 65% of 1RM

—Conditioning—

15 min. AMRAP



  • 500m Row / 400m Run

  • 5 Deadlifts (225/155)

  • 10 Box Jumps (24”/20”)