Thur, Feb 12, 2015

Workout of the Day

—Warmup—

  • 1000m Row
  • 60 sec. Paleo Chair Hold w/20# Wall Ball – Chest Straight Up
  • 20 Air Squats
  • 10 Bridges
  • 30 sec. Paleo Chair Hold w/20 # Wall Ball – Chest Straight Up
  • 10 Air Squats
  • 5 Bridges
  • 60 sec. Dead Hang Hold
  • 15 PVC Shoulder Dislocates
  • 10 KB Swings w/light wt
  • 5 Push Ups
  • 5 Abmat Sit Ups

—Gymnastic Strength—

  • 3 X 12 Ring dips (strict and weigthed if possible)

—Conditioning—

For Time: (15 min. Time Cap)

  • 50 Burpees

  • 50 Kettlebell Swings (53#/35#)

  • 50 Hand Release Push Ups

  • 50 Abmat Sit Ups (25#/10#)



Baker to Vegas Runners complete INSTEAD of above…

  • Run:  5 x 800M, rest 2:00, hold spits within 3-5 sec.

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