Wed, Dec 17, 2014

Workout of the Day

—Warmup—

  • 800M Run/1000M Row

Then 2 Rounds of:

  • 10 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 10 Push-Ups
  • 20 PVC Shoulder Dislocates

—Conditioning/Work Capacity—

For Time:

  • 800m Run
    80 Walking Lunges
    800m Run
    80 Plank Burpees
    800m Run
    80 Sit-Ups
    800m Run
    80 Squats

Tues, Dec 16, 2014

Workout of the Day

—Warmup—

  • 800m Run/1000M Row

Then…2 Rounds of:

  • 90 sec. Paleo Chair Hold
  • 10 Air Squats
  • 10 Bridges
  • 10 KB Swings
  • 5 Push Ups
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 Bench Presses (light wt)

—Strength—

  • Power Clean, take 15 minutes to build to your 1RM
  • Bench Press, take 15 minutes to build to your 1RM (Use a spotter!!)

 

—Conditioning/Work Capacity—

  • 4 RFTO:
    20 Sandbag Step-Ups (20″)
    20 Push-Ups (feet elevated on sandbag)
    20 Calorie Row
    20 Sandbag Shoulder-to-Shoulder
    20 Lateral Jumps OTS

Mon, Dec 15, 2014

Workout of the Day

—Warmup—

  • 800M Run/1000M Row

Then… 2 Rounds of:

  • 90 sec. Paleo Chair
  • 20 Air Squats
  • 10 Bridges
  • 30 sec. Dead Hang Hold
  • 20 PVC Shoulder Dislocates

—Conditioning/Work Capacity—

For Time:

  • 20 Pull-Ups
    30 Burpees
    40 Kettlebell Swings (53#/35#)
  • 15 Pull-Ups
  • 20 Burpees
    30Kettlebell Swings
  • 10 Pull-Ups
  • 10 Burpees
  • 20 Kettlebell Swings

Fri, Dec 12, 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 Shoulder Dislocates
  • 10 Front Squats (45#)

—Strength—

  • Work Up To 10 RM Bench Press
  • 5 Min Break, then…
  • Bench Press- 10 Reps @ 95% of 10 RM, 2 x 10 Reps @ 90% of 10 RM

—Conditioning/Work Capacity—

Teams of TWO work together to complete:


3 RFTO:

  • 20 Wall Ball Shots (20#/14#)

  • 20 Power Clean (75#/45#)

  • 20 Box Jump (20″ male and female)

  • 20 Push Press (75#/45#)

  • 20 cal Row

—Durability/Finisher—

  • 1 x 800M Sprint, 1 x 400M Sprint, 1 x 200M Sprint, 1 x 100M Sprint (work to rest 1:1)

Thurs, Dec 11, 2014

Workout of the Day

—Warmup—

  • 800M Run/1000M Row

Then 2 Rounds of:

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

Then…

  • 60 sec. Dead Hang Hold
  • 20 PVC Shoulder Dislocates

—Strength—

  • Work Up To 10 RM Deadlift
  • -5 Min. Break, then…
  • Deadlift- 10 Reps @ 95% of 10 RM, 2 x 10 Reps @ 90% of 10 RM

—Conditioning/Work Capacity—

With a 20# ruck or vest do:

10 RFTO:

  • 10 Squats
  • 10 Supine Body Rows
  • 10 Walking Lunges
  • 100m Run
  • 10 Mountain Climbers (R/L = 1-rep)
  • 10 Step-Ups
  • 10 Sit-Ups
  • 100m Run

Baker to Vegas Runners complete INSTEAD of above…

  • RUN: 3 x 800m, rest 1:00, hold splits within 3-5 seconds