Fri, Dec 2, 2016

IMG_0423[1]

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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 Body Weight Walking Lunges
  • 10 Push Ups

 —Strength—

  • Deadlift 5 X 3

 —Conditioning—

5 Rounds For Time of:

  • 16 Overhead Lunges (45/35)
  • 20 Burpees onto Plate

 —Cooldown—

  • 2 min. Superman Plank
  • 1 min. Cobra Pose

Thur, Dec 1, 2016

Workout of the Day

—Warmup—

  • 500m Row
  • 40 Double Unders
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 Air Squats
  • 20 Bridges
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Figure 8s (15 each direction)
  • 20 Buzz Saws
  •  10 Kettlebell Swing (light wt)

 —Conditioning—

4 Rounds For Time:

  • 20 Kettlebell Swings (53/35)
  • 50 Double Unders

 —Cooldown—

  • 100 Side Plank Hip Drops
  • Accumulate 2 min Quad Stretch/side
  • Accumulate 1 min Hip Flexor Stretch/side

Wed, Nov 30, 2016

doctor

Workout of the Day

—Warmup—

  • 500m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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 Buz Saws
  •  10 Deadlifts (65#)
  • 10 Hang Power Cleans (65#)
  • 10 Power Cleans (65#)

 —Strength—

  • Press 1 X 10 @ 65-95#, 5 X 3 + 2 Push Press

 —Conditioning—

For Time:

21-15-9 reps of:

  • Row (calories)
  • Thrusters (135/95)

then..

12-15-9 reps of:

  • Row (calories)
  • Power Cleans (185/135)

 —Cooldown—

  • 5 minutes roll-out

Tues, Nov 29, 2016

Workout of the Day

—Warmup—

  • 800m Run
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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 Buz Saws
  • 10 Deadlifts (65#)
  • 10 Hanging Knee Raises

 —Conditioning—

5 Rounds For Time of:

  • 15 Deadlifts (135/95)
  • 400m Run
  • 15 Sit Ups (25)

 —Warmup— 

  • Accumulate 2 minutes in L-sit or L-Hang

Mon, Nov 28, 2016

Workout of the Day

—Warmup—

  • 500m Row
  • 40 Double Unders
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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 Buz Saws
  • 10 Front Squats (45# bar)
  • 10 Push Press  (45# bar)
  • 5 Thrusters (45# bar)
  • 10 Power Cleans (45# bar)
  • 5 Manmakers (light wt)

 —Strength—

  • Front Squat 5 X 3

—Conditioning—

For Time:

  • 100 Double Unders
  • 50 Wallball (20/14)
  • 10 Manmakers (35/25)
  • 500m Row
  • 30 Wallball
  • 10 Manmakers
  • 1000m Row

—Cooldown—

  • 2 min Hamstring/leg – roll out
  • 1 min Squat Position

Sat, Nov 26, 2016

medium-speed

Workout of the Day

—Warmup—

  • 400m Run
  • 500m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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 Buz Saws
  • 10 Deadlifts (65#)
  • 10 Front Squats
  • 10 Push Ups

 —Conditioning—

10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Deadlift (135/95)
  • Bench Press (135/95)
  • Clean (135/95)

 —Cooldown—

  • 800m Jog cool down