Thur, Jan 19, 2017

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Workout of the Day

—Warmup—

2 Rounds of:

  • 400m Run
  • 50 Lunges

 —Strength—

  • Weighted Step Ups w/Kettlbells or Dumbells 3 X 10 per Leg

 —Conditioning—

For Time:

  • 1000m Row
  • 20 Med Ball Clean (20/14)
  • 750m Row
  • 15 Med Ball Clean
  • 500m Row
  • 10 Med Ball Clean

 —Cooldown—

  • Roll Out – Glutes/Hips

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

Complete only if you did not do it yesterday

  • Run 6-8 X 600m, Rest 2 mins.  Push yourself to hold all efforts within 3-5 seconds of each other

Wed, Jan 18, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 300m Row
  • 30 Flutter Kicks
  • 10 Push Ups

 —Strength—

  • Press 1 X 10 @ 65 lbs,  then 3 X 5 AHAP

—Conditioning—

20 min EMOM (Every Minute on the Minute) 

  • Even mins. = 150m Row
  • Odd mins. =  10 Kettlebell Swings (53/25) & 7 Push Ups

 —Cooldown—

  • Banded Shoulder Stretches

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

  • Run 6-8 x 600m, Rest 2 mins. Push yourself to hold all efforts within 3-5 seconds of each other

Tues, Jan 17, 2017

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Workout of the Day

—Warmup—

2 Rounds of:

  • 500m Row
  • 10 Box Step Ups
  • 10 Push Press (45# bar)

 —Conditioning—

12 min AMRAP

  • 10 Dumbell Snatch/Arm (35/25)
  • 10 Box Jumps (24/10)
  • 300m Row

 —Cooldown—

  • Rolling Out

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

To be completed only if you did not complete it yesterday

  • Run:  8 x 20:10, (run 20 sec., rest 10 sec., repeat 8 times).  Push yourself to hold the distance across all intervals

Mon, Jan 16, 2017

It’s time to start training for Baker to Vegas!

Please pay attention to the daily posts in regards to training.  If you are NOT training for Baker to Vegas, continue the normal conditioning WODS M-F.  If you decide to follow the B2V training, the conditioning WODS are still a must, but Saturday will  be optional depending on your level of training.  You will also see a reminder if you do both the B2V workout and conditioning in the same day, you should have at least a 3 1/2 hour break between them.  It doesn’t matter what order you do them in.

As you follow the B2V programming, you will see that there are short intervals scheduled on Mondays & Tuesdays, long intervals scheduled on Wednesdays & Thursdays, and long runs sheduled for Saturdays.  You should only be completing the short interval once per week, the long interval once per week, and the long run.  (I know each interval is programmed twice per week, this is only to make it a little more flexible for those with busy schedules, YOU SHOULD NOT BE RUNNING 4 INTERVAL WORKOUTS PER WEEK.  This would result in burnout, injury, hatred of running, etc.)  If you must reschedule days, make sure to have a one day break between interval workouts (ie. M/W or Tue/Thu).

If you have questions or need further clarification, hit up one of the coaches.  Good luck!

Workout of the Day

3 Rounds of:

  • 250m Row
  • 15 Air Squats
  • 10 Stiff Leg Deadlift (45# bar)
  • 5 Ring Rows

 —Strength—

  • Back Squat 3 X 5

 —Conditioning—

 15 min AMRAP

  • 10 Burpees
  • 15 Wallball (20/14)
  • 20 Abmat Sit Ups

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

To be completed today OR tomorrow…

  • Run:  8 x 20:10, (run 20 sec., rest 10 sec., repeat 8 times).  Push yourself to hold the distance across all intervals.

Fri, Jan 13, 2017

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Workout of the Day

—Warmup—

2 Rounds of:

  • 500m Row
  • 7 Pull Ups
  • 10 Stiff Leg Deadlifts (45# bar)

 —Conditioning—

For Time:

  • 10 Deadlifts @ bodyweight, then…

5 Rounds of:

  • 12 Kettlebell Swings (53/35)
  • 12 Box Jumps

 Then…

  • 10 Deadlifts @ bodyweight, then…

5 Rounds of:

  • 12 DB Push Press (35/25)
  • 12 Pull Ups

 Then…

  • 10 Deadlifts @ bodyweight

 —Cooldown—

  • 15 minute roll out