Tues, Aug 22, 2017

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 1 min. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 per side)
  • 20 Buzz Saws
  • 10 Deadlifts (65-95#)
  • 10 Hang Power Cleans (65-95#)
  • 10 Power Cleans (65-95#)
  • 10 Box Step Ups
  • 10 Knees to Elbows

—Conditioning—

8 min. AMRAP

  • 5 Power Cleans (135/95)
  • 10 Box Jumps (24”/20”)
  • 15 Abmat Sit Ups

 

Mon, Aug 21, 2017

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 x side)
  • 1 min. Dead Hang Hold
  • 20 Buzz Saws
  • 10 Front Squats (65#)
  • 10 Push Presses (65#)
  • 5 Pull Ups

—Strength—

  • Back Squat 4 X 3 (75% of 1RM)

—Conditioning—

“Fran” (10 min time cap)

21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups

Sat, Aug 19, 2017

Workout of the Day

—Warmup—

  • 800m Run or 1000m Row

—Conditioning—

Team Workout – Teams of 2

Complete in any order:

  • 3000m Row
  • 60 Renegade Push Ups (35/25)
  • 50 Push Press (95/65)
  • 40 Front Squats 95/65)

**Both partners mush share the workload at each station.

**Break up the reps/distance however you desire.

—Cooldown—

  • 200 Flutter Kicks

Fri, Aug 18, 2017

Workout of the Day

—Warmup—

3 Rounds of:

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

—Conditioning—

20 min. EMOM

  • Even mins. = 5 Pull Ups & 9 Air Squats

  • Odd mins. = 5 Deadlifts (225/185)

—Cooldown—

  • Roll Out for 10 min. 

Thur, Aug 17, 2017

Workout of the Day

—Warmup—

  • 1000m Row
  • 20 Push Press (45/35)
  • 10 Deadlifts (45/35)

—Conditioning—

3 Rounds For Time of:

  • 500m Row
  • 15 Clean and Jerks (115/85)
  • 75 Double Unders

—Cooldown—

  • 2 min L-Hang or L-Sit

 

Wed, Aug 16, 2017

Workout of the Day

—Warmup—

  • 500m Row
  • 15 Push Ups
  • 10 Inch Worms
  • 10 Pull Ups

—Conditioning—

27-21-15-9 reps for time of:

  • KB Swings (53/35)
  • Burpees
  • 400m Run – Between rounds and to finish.

—Cooldown—

  • 100 Hip Drop/Raise Side Planks
  • Accumulate 2 min. Quad Stretch/Side
  • Accumulate 1 min. Hip Flexor Stretch/Side