Mon, Aug 29, 2016

IMG_4643

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)
  • 60 sec. Dead Hang Hold
  • 20 Buzz Saws
  • 5 Pull Ups
  • 10 Hang Power Cleans (45# bar)
  • 10 Push Press (45# bar)

 —Strength—

  • Front Squat 3 X 3 @ +5# (sets across), 1 X 10 @ small increase

—Conditioning—

10 min AMRAP

  • 200m Run
  • 5 Hang Power Cleans (135/95)
  • 5 Push Press (135/95)
  • 5 Pull Ups

Sat, Aug 27, 2016

Lift Like A Champion Today

Workout of the Day

—Warmup—

  • 800m Run
  • 90 sec. Paleo Chair Hold
  • 20 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 Push Press (65#)

 —Conditioning—

4 RFTO:

  • 7 Deadlifts (115/85)
  • 7 Hang Power Cleans
  • 7 Push Press
  • 200m Run

Fri, Aug 26, 2016

Keep_Calm_and_Eat_Paleo1

Workout of the Day

—Warmup—

  • 1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 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 Box Step Ups
  • 10 Knees to Elbow
  • 5 Toes to Bar
  • 10 Push Press (45# bar)
  • 10 DB Snatches (25#) – 5 per side

 —Strength—

  • Deadlift 4 X 3  @ 80%, 1 X 10 @ 65%

 —Conditioning—

9 min AMRAP

  • 10 DB Snatch (35/25) – per side
  • 10 Box Jumps (24/20)
  • 10 Toes to Bar

Thur, Aug 25, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Figure 8s (15 each direction)
  • 20 Buzz Saws
  • 10 Front Squats (45# bar)
  • 10 Overhead Squats (45# bar)

—Conditioning—

For Time:

  • 50 Double Unders
  • 21 Overhead Squats (95#/65#)
  • 40 Double Unders
  • 15 Overhead Squats
  • 30 Double Unders
  • 9 Overhead Squats
  • 20 Double Unders
  • 6 Overhead Squats
  • 10 Double Unders
  • 3 Overhead Squats

 

Wed, Aug 24, 2016

MDM9

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 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 Push Ups
  • 20 Kettlebell Swings (light wt)

—Strength—

  • Press 4 X 3 @ 80%, 1 X 10 @ 65%

 —Conditioning—

9 min AMRAP

  • 10 Kettlebell Swings (53/35)
  • 200m Run
  • 10 Push Ups (Hand Release)

Tues, Aug 23, 2016

2016081295055858951471006818360

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 90 sec. Paleo Chair Hold
  • 20 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 Push Ups
  • 10 Deadlifts (65)
  • 10 Hang Power Cleans (65)
  • 10 Power Cleans (65)

—Conditioning—

21-15-9 reps of:

  • Burpees
  • Power Cleans (135/95)