Sat, Mar 21, 2015

photo 3 (1)

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 15 Bridges
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 20 Double Unders
  • 10 Kettlebell Swings (light wt)

—Gymnastic Strength—

  • 8 X 1 Legless Rope Climbs (Rest 90 sec.)
  • 6 X 15 sec. False-grip hang on rings

—Conditioning—

2 Person Teams – 4 Rounds For Time of:

  • 50m Sled Pull (95#/75#)

  • 15 Medball Cleans

  • 50m Sled Pull
  • 20 Rotational Ball Slams (10/side)
  • 200m Sandbag Run (85#)

One partner will start on the sled, the other on the medball cleans. Once they have finished their respective sled/medball work, they will switch places and do the other movements. Once they are both done, one person on the team will pick up a sandbag and run 100m with it, switch to the other partner, and then run it back (both partners run there and back together). That equals 1 round.

 

 

BAKER TO VEGAS:

 

RUN:  30 minutes @ 85% effort

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