Wed, Feb 22, 2017

Workout of the Day

—Warmup—

  • 400m Run then…

3 Rounds:

  • 10 Ring Rows
  • 10 Push Ups

 —Strength—

  • Press 1 X 10 @ 65 lbs, 6 X 2 + 2 Push Press AHAP

—Conditioning—

For Time:

21-15-9-6-3 reps of:

  • Deadlifts (225/155)
  • Wallball (20/14)

Then…

  • 400m Run

 —Cooldown—

  • Banded Stretches – Shoulders/Lats, Hips

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

To be completed today OR tomorrow

  • Run 3 X 1200m, rest 3:00, hold efforts within 3-5 seconds

Tues, Feb 21, 2017

Workout of the Day

—Warmup—

  • 1000m Row
  • 20 Overhead Squats (PVC)

—Conditioning—

4 RFTO:

  • 500m Row
  • 15 Kettlbebell Swings (53/35)
  • 30 Air Squats

 —Cooldown—

  • Accumulate 100 Hanging Knee Raises

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

Only if you did not complete yesterday

  • Run  4 x 400m, rest 90 seconds, hold splits within 2-3 seconds

Mon, Feb 20, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Row
  • 10 Push Ups
  • 15 Air Squats
  • 20 Lunges

 —Strength—

  • Back Squat 6 X 2 AHAP, small increase from last week

—Conditioning—

For Time:

  • 400m Run
  • 10 Thrusters (95/65)
  • 50 Double Unders
  • 8 Thrusters
  • 40 Double Unders
  • 6 Thrusters
  • 30 Double Unders
  • 4 Thrusters
  • 20 Double Unders
  • 2 Thrusters
  • 10 Double Unders
  • 500m Row

—Cooldown—

  • 3 min Squat Position
  • 2 min Lunge position/per leg

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

Complete today OR tomorrow

  • Run  4 X 400m, rest 90 seconds, hold splits within 2-3 seconds

Sat, Feb 18, 2017

IMG_2913

Workout of the Day

—Warmup—

  • 1000m Row

—Conditioning—

5 X 2 min AMRAP, 1 min rest between rounds – continued rep count.

  • 12 Deadlifts (135/95)
  • 9 Hang Power Cleans
  • 6 Push Press

**In this workout, each round is 2 min in length.  You will complete as many reps as possible in 2 min.  At the buzzer you will stop and rest 1 min.  When the rest period is over, continue where you left off in your rep count/movement*

—Cooldown—

  • 15 min. Roll out

—Baker to Vegas—

  • 5K TT after completing warmup below.

10 Meters Each:

  • Skip for Height
  • Skip for Distance
  • Running Knees to Chest
  • Running Butt Kicks
  • Running Backwards Pedal
  • Carioca back and forth
  • Frankenstein Walk
  • Walking Quad Stretch
  • Knee Hug Walk
  • Sampson Lunges

Fri, Feb 17, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 20 KB Stiff Leg Deadlifts (35/25)
  • 15 KB Goblet Squats
  • 10 KB Swings

—Strength—

  • Deadlift 4 X 2, AHAP, small increase from last week

—Conditioning—

20 min. EMOM

  •  Even mins. = 12 Single arm DB snatches (35/25) 6/side
  • Odd mins. = 20 Double Unders & 5 Pull Ups

—Cooldown—

  • Banded Stretch:  Lower back, hamstrings, glutes

 

** Tomorrow’s run will be:  5K TT at ELA CHP Office.  Be there NLT 0645 for warm-up.

Thur, Feb 16, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Row
  • 15 Overhead Squats (PVC)
  • 10 Sots Press (PVC)

—Conditioning—

5 Rounds For Time of:

  • 10 Deadlifts (135/95)
  • 15 Sit Ups (25)
  • 200m Run

—Cooldown—

  • 150 Side Drop/Planks (75 per side)

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

Only if you did not complete yesterday

  • Run 10 X 200m, Rest 90 secs, hold splits within 2-3 seconds