Fri, Apr 28, 2017

Workout of the Day

—Warmup—

  • Row 1000m
  • 15 Burpees
  • 10 Inchworms
  • 5 Clean & Jerk (Light weight)

—Conditioning—

5-10-15-20-15-10-5 Reps For Time of:

  • Overhead Squats (95/65)
  • Toes to Bar

—Cooldown—

4 Rounds of:

  • 25 Abmat Sit-ups
  • 100m KB Farmers Carry

then…

  • Roll out for 10 mins.

 

Thur, Apr 27, 2017

Workout of the Day

—Warmup—

  • 400m Run then..

3 Rounds of:

  • 10 Inchworms
  • 12 Push Ups
  • 15 Mountain Climbers

—Conditioning—

4 Rounds For Time of:

  • 6 Clean & Jerk (135/95)
  • 12 Box Jumps (24″/20″)
  • 500m Row

 

Wed, Apr 26, 2017

Workout of the Day

—Warmup—

  • Row 1000m then…

3 Rounds of:

  • 10 Inchworms
  • 15 Squats
  • 10 PVC Shoulder Dislocates

—Conditioning—

7 Rounds For Time of:

  •  10 Push-ups
  • 10 Squats
  • 200m Run

 

Tues, Apr 25, 2017

Workout of the Day

—Warmup—

  • Run 400m then…

3 Rounds of:

  • 10 Kettlebell Swings – light
  • 5 Burpees
  • 10 PVC Shoulder Dislocates
  • 15 Squats

—Conditioning—

For Time:

  • Run 400m
  • 60 Ball Slams (30/20)
  • 50 Ab-Mat Sit-Ups
  • 40 Kettlebell Swings (53/35)
  • 30 Wall Balls (20/14)
  • 20 Burpees
  • 10 Power Cleans (155/115)
  • Run 400m

Mon, Apr 24, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Run
  • 15 Air Squats
  • 10 Push-ups
  • 5 Burpees

—Conditioning—

5 Rounds For Time of:

  • 5 Deadlifts (225/155)
  • 10 Burpees
  • 30 Double Unders

—Cooldown—

  • 50 Ab-mat Sit-ups
  • 50 4-count Flutter Kicks
  • 10 mins. roll out

Sat, Apr 22, 2017

Workout of the Day

—Warmup—

  • 800m Run or 1000m Row

—Conditioning—

10 min. AMRAP

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

-2 min. Rest-

10 min. AMRAP

  • 5 Deadlifts (115/85)
  • 7 Power Cleans
  • 9 Front Squats

—Cooldown—

  • Stretch and Roll