Tues, Mar 10, 2015

Workout of the Day

—Warmup—

  • 800m Run / 1000m Row
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 10 Box Jumps
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 20 Double Unders
  • 10 Abmat Sit Ups
  • 10 Barbell Split Squats (45# bar)

—Gymnastic Strength—

  • 5 X 7 Chest to Bar Chin-up
  • 8 X 15 sec. L-sit Hold
  • 4 X 35 Tuck Crunch

—Conditioning—

12 min. AMRAP

  • 10 Barbell Split Squats (115#/85#) – 5 per side

  • 20 Abmat Sit Ups

  • 300m Row
  •  

Baker to Vegas Runners also complete 3 1/2+ hours before/after above…

  • Run: 8 x 20:10  up hill (20 Sec Maximal Effort:10 Sec Rest) Use Eastern Ave. hill.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s