Wed, July 22, 2015

FullSizeRender (4)

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 10 PVC Shoulder Dislocates
  • 10 KB Swings
  • 10 Push Ups
  • 10 Wallballs  (light wt)

—Strength—

  • Group A- Push Press 3×3 +2.5 Lbs
  • 1×12 (same weight as week 1)
  •  
  • Group B- Push Press 3×5 +2.5 Lbs
  • 1×10 (same weight as week 1)
  •  
  • Group C – Push Press 3×8 +2.5 Lbs

—Conditioning—

  • 10 min. AMRAP
  • 15 KB Swings (55/35) Advanced = 70#/53#
  • 5 Burpees
  • 15 Wallball (20/14)

 

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