Wed, Apr 29, 2015

motivation_Courage

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 Push Ups
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 20 Double Unders
  • 10 Push Press (light wt)
  • 10 Overhead Squats (light wt)
  • 10 Push Ups

—Strength—

  • Push Press- Work up to 5RM (15 min time cap)
  • 5 Reps @ 95% of 5RM
  • 2 x 5 Reps @ 90% of 5RM

—Conditioning—

AMRAP 8 Min:

  • 20 Overhead Squats- (65#/35#)
  • 20 Pulls Ups
  • 20 Overhead Squats- (85#/55#)
  • 20 Chin Ups
  • 20 Overhead Squats- (105#/75#)
  • 20 Ring Dips
  • Max Overhead Squats- (115#/85#) in remaining time.

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