Tues, June 30, 2015

MDM7

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 5 Power Snatches (light wt- 65#)
  • 5 Handstand Push Ups

–Conditioning—

Complete 1 Round “For Time” every 3 min. for 30 mins. (10 Rounds)

  • 4 Touch and Go Power Snatch @ 60-70% max snatch

  • 6 Handstand Push Ups
  • 8 Burpees

Mon, June 29, 2015

dost-thou-even-hoist-meme

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 60 sec. Dead Hang Hold
  • 10 Push Ups
  • 10 Back Squats (light wt)

–Strength—

  • Bench Press– 10-8-6-4 (Increasing weight, +5# increments)

–Conditioning—

For Time:

  • 30 Back Squats (115#/75#)  
  • 30 Hand Release Push Ups  
  • 30 Toes To Bar

Fri, June 26, 2015

IMG_3215

Workout of the Day

—Warmup—

  • 400m Run/500m 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
  • 60 sec. Dead Hang Hold
  • 10 Front Squats (45#)
  • 20 Double Unders
  • -Practice L-Sit

–Strength—

  • Deadlift – 10-8-6-4 (increasing weight, 5# increments)


—Conditioning—

AMRAP 8 min.

  • 8 Front Squats (155#/105#)
  • 20 sec L-Sit
  • 30 Double Unders

Thur, June 25, 2015

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
60 sec. Dead Hang Hold
10 Hang Snatches (45#)
5 Ring Dips
5 Push Ups

—Conditioning—

For Time: (25 min. Cap)

100 Kettlebells Swings 53#/35#

2 Rounds of:
5 Wall-Climbs and 20 Ring Dips

100 Hang Power Snatch (45#/33#)

2 Rounds of:
5 Wall-Climbs and 20 Ring Dips

Wed, June 24, 2015

Workout of the Day

800m Run/1000m Row
60 sec. Paleo Chair Hold
10 Air Squats
30 sec. Paleo Chair Hold
10 Bridges
60 sec. Dead Hang Hold
20 PVC Pipe Dislocates
10 PVC Figure 8s -10/R, 10/L
10 Wall Balls (light wt)

—Strength—

Push Press – 10-8-6-4 (Increasing weight, +2.5# increments)

—Conditioning—

4 X 3 min. AMRAP (Rest 3 min.)

200m Run
12 Wall-balls (20#/14#)
3 Wall-climbs
Max reps Hand Release Push Ups

Tues, June 23, 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
60 sec. Dead Hang Hold
20 PVC Pipe Dislocates
10 PVC Figure 8s -10/R, 10/L
5 Hang Power Cleans (light wt- 95#)

—Conditioning—

6 X 3 Min. AMRAP (Rest 2 min.)

8 Hang Power Cleans (135#/95#)
200M Run
10 Toes to Bar
12 Burpees (touch pull-up bar)
Max reps Pull Ups

Score is TOTAL Pull Ups

Mon, Jun 22, 2015

Workout of the Day

—Warmup
800m Run/1000m Row
10 Air Squats
30 sec. Paleo Chair Hold
10 Air Squats
30 sec. Paleo Chair Hold
10 Bridges
20 PVC Pipe Dislocates
10 PVC Figure 8s -10/R, 10/L
60 sec. Dead Hang Hold
4 Bulgarian Split Squats

—Strength—
Back Squat – 10-8-6-4 (Increasing weight, +5# increments)

—Conditioning—

AMRAP 8 Min.

1 Bear Complex (115#/75#)
(1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – Return to Ground)
8 Bulgarian Split Squats
10 Hand Release Push Ups