Fri, Mar 24, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Row
  • 10 Stiff Leg DL (45/35)
  • 10 Front Squats (45/35)

—Strength—

  • Deadlift 4 X 4 AHAP

—Conditioning—

30 min. EMOM

  •  A = 150m Row
  • B = 15 Wallballs (20/14)
  • C = 5 Power Cleans (135/95)

Rotate between A, B, & C for 30 mins. completing 10 rounds of each

—Cooldown—

  • 10 min. Stretch – low back, hip flexors, hamstrings, shoulders

 

Thur, Mar 23, 2017

Workout of the Day

—Warmup—

  • 1000m Row
  • 30 Air Squats
  • 30 Barbell Press (45/35)

—Conditioning—

5-10-15-20-15-10-5 reps of:

  • KB Lunges (53/35)
  • KB Sumo DL High Pull (53/35)
  • Push Up

—Cooldown—

  • Roll Out – Glutes/Hips/Shoulders

—Baker to Vegas 3 1/2 hrs.+ before/after Cond.—

Only if you did not complete yesterday

  • Run 3 X 1200m, Rest 3 min., hold splits within 3-5 seconds

Wed, Mar 22, 2017

Workout of the Day

—Warmup—

  • 400Run then…

3 Rounds of:

  • 10 Inchworms
  • 12 Push Ups
  • 15 Mountain Climbers

—Strength—

  • Press 1 X 10 @ 65-95, 5 X 4 + 1 Push Press AHAP

—Conditioning—

For Time:

  • 400m Run
  • 20 DB Snatches – 10/Arm (35/25)
  • 20 DB Squat Cleans (35/25)
  • 100 Abmat Sit Ups
  • 20 DB Squat Cleans
  • 20 DB Snatches – 10/Arm
  • 400m Run

—Cooldown—

  • Banded Stretches – Shoulders, pecs, lats

—Baker to Vegas 3 1/2 hrs. + before/after Cond.—

  • Run 3 X 1200m, Rest 3 min., hold splits within 3-5 seconds

Tues, Mar 21, 2017

Workout of the Day

—Warmup—

  • 500m Row
  • 10 Snatch Grip Deadlifts (45/35)
  • 12 Snatch Grip Push Press (45/35)  
  • 15 Overhead Squats

—Conditioning—

3 Rounds For Time of:

  • 500m Row
  • 12 Deadlifts (155/135)
  • 21 Box Jumps (24″/20″)

—Cooldown—

  • 5 min. rolling out

—Baker to Vegas 3 1/2 hrs.+ before/after Cond.—

Only if you did not complete yesterday

  • Run 3 X (100m + 200m + 400m) Work:Rest = 1:1

Mon, Mar 20, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 100m Run
  • 20 Air Squats
  • 10 Push Ups

—Strength—

Back Squat 5 X 4

—Conditioning—

5 Rounds For Time Of:

  • 20 Kettlebell Swings (53/35)
  • 15 Wall Balls (20/14)
  • 10 Burpees

—Cooldown—

  • 5 min in Squat Position Stretch.
  • Roll Out – Hips, Low Back, Quads

—Baker to Vegas Runners complete 3 1/2 hrs. + before/after Cond.—

To be completed today OR tomorrow

  • Run  3 X (100m + 200m + 400m) Work:Rest = 1:1

Sat, Mar 18, 2017

Workout of the Day

—Warmup—

  • 800m Run or 1000m Row

—Conditioning—

10 min. AMRAP

  • 10 Sumo Deadlift High Pulls (95/65)
  • 10 Pull Ups
  • 200m Run

2 min. Rest

8 min. AMRAP

  • 10 Front Squats (95/65)
  • 10 Push Press (95/65)
  • 300m Row

—Cooldown—

  • Roll out

—Baker to Vegas Runners complete instead of Cond.—

  • 5K Time Trial