Thur, Sept 29, 2016

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Workout of the Day

—Warmup—

  • 500m Row
  • 20 Air Squats
  • 2 min. Paleo Chair (2:00)
  • 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 Push Ups
  • 10 DB Snatches (light wt)

 —Conditioning—

15 min. AMRAP

  • 20 Alternating DB Snatch(35/25)
  • 15 Burpees
  • 500m Row

 —Cooldown— 

  • Accumulate 6 min. in a plank – any style.

Wed, Sept 28, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m 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
  • 20 Kettlebell Swings (light wt)

—Strength—

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

—Conditioning—

15 min. AMRAP

  • 40 Kettlbell Swings (53/35)
  • 50 Double Unders
  • 400m Run

—Cooldown—

  • Band Stretches – Overhead, Shoulders, and Hamstrings

Tues, Sept 27, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m 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 per side)
  • 20 Buz Saws
  • 10 Knees to Chest
  • 10 Deadlifts (65#)
  • 10 Hang Power Snatches (65#)
  •  5 Power Snatches

 —Conditioning—

16 min. EMOM

  •  Even mins. = 15 Abmat Sit Ups
  • Odd mins. = 7 Power Snatches (95/65)

—Cooldown—

  • Accumulate 150 Double Unders or 300 Singles

Mon, Sept 26, 2016

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Workout of the Day

  • 500m Row
  • 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
  • 20 Box Step Ups (10/leg)

—Strength—

  • Front Squat 3 X 5 – 2 sec. pause at bottom.  Use heavy wt., but not max

—Conditioning—

15 min. AMRAP

  • 20 Cal Rows
  • 20 Wallballs (20/14)
  • 10 Box Jumps

—Cooldown—

  • Accumulate 5 min. in a squat position or hip flexor stretch variation

Sat, Sept 24, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m 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
  • 20 Kettlbell Swings (light wt)

 —Conditioning—

4 RFTO:

  • 15 Kettlbell Swings (53/35)
  • 50m Sled Drag Fwd (45/25)
  • 25 Air Squats
  • 50m Sled Drag Bkwd

Fri, Sept 23, 2016

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Workout of the Day

—Warmup—

  • 1000m 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#)
  • 10 Wallballs (light wt) – work on positioning and form.

 —Strength—

  • Deadlift 4 X 3  +10# from last time

 —Conditioning—

12 min. AMRAP

  • 350m Row
  • 5 Power Cleans (135/95)
  • 10 Wallball (20/14)
  • 20 Lunges