Workout of the Day

Rest

Workout of the Day

—Warmup—

• 800m Run
• 90 sec. Paleo Chair Hold
• 20 Air Squats
• 20 Bridges (squeeze glutes at top)
• 60 sec. Dead Hang Hold
• 20 PVC Pipe Dislocates
• 20 PVC Pipe Figure 8s (10 each direction)
• 20 Buzz Saws

—Conditioning—

15 min. AMRAP (3 Person Team)

• 200m Run
• Plank Hold (Elbows)
• Max Burpees

Score = Max number of team burpees 

In this workout, one teammate will run, the other will be holding the plank, and the third will be doing full ROM burpees.  The runner will move the group when they come back in from the run, at which point the burpee teammate runs, the runner goes to a plank and the plank person does burpees.

Workout of the Day

—Warmup—

• 1000m Row
• 90 sec. Paleo Chair Hold
• 20 Air Squats
• 20 Bridges (squeeze glutes at top)
• 60 sec. Dead Hang Hold
• 20 PVC Pipe Dislocates
• 20 PVC Pipe Figure 8s (10 each direction)
• 10 Ring Rows
• 10 Front Squats (45# bar)
• 10 Push Press (45# bar)
• 10 Thrusters (45# bar)

 —Strength—

• Deadlift 4 X 3  + 5# (sets across)

 —Conditioning—

3 Rounds For Time of:

• 15 Wallballs (20/16)
• 200m Run
• 12 DB Manmakers (35/25)

Workout of the Day

—Warmup—

• 800m Run/1000m Row
• 40 Double Unders
• 90 sec. Paleo Chair Hold
• 20 Air Squats
• 15 Bridges
• 60 sec. Dead Hang Hold
• 30 PVC Pipe Dislocates
• 30 PVC Figure 8s (15 each direction)
• 20 Buzz Saws
• 10 Abmat Sit Ups
• 5 Push Ups

 —Conditioning—

Tabata Intervals (20 sec. work/ 10 sec. rest) – 6 Tabata rounds for EACH movement:

• Push Ups (Hand Release)
• Double Unders
• Abmat Sit Ups

Workout of the Day

—Warmup—

• 400m Run
• 500m Row
• 90 sec. Paleo Chair Hold
• 20 Air Squats
• 20 Bridges (squeeze glutes at top)
• 60 sec. Dead Hang Hold
• 20 PVC Pipe Dislocates
• 20 PVC Pipe Figure 8s (10 each direction)
• 20 Buzz Saws
• 5 Pull Ups

—Strength—

• Press 1 X 10 @ 65-95#, 3 X 3 + 2.5# (sets across)

 —Conditioning— 

For Time:

• 500m Row
• Rest 1 min.
• 30 Dead Hang Pull Ups
• Rest 1 min.
• 400m Run

Workout of the Day

—Warmup—

• 800m Run/1000m Row
• 90 sec. Paleo Chair Hold
• 20 Air Squats
• 20 Bridges (squeeze glutes at top)
• 60 sec. Dead Hang Hold
• 20 PVC Pipe Dislocates
• 20 PVC Pipe Figure 8s (10 per side)
• 20 Buzz Saws
• 10 Deadlifts (65)
• 10 Hang Power Cleans (65)
• 10 Push Presses (65)

—Conditioning— 

7 min. AMRAP

• 3 Deadlifts (135/95)
• 4 Hang Power Cleans
• 5 Push Press

Workout of the Day

—Warmup—

• 800m Run/1000m Row
• 90 sec. Paleo Chair Hold
• 20 Air Squats
• 20 Bridges (squeeze glutes at top)
• 20 PVC Pipe Dislocates
• 20 PVC Pipe Figure 8s (10 x side)
• 60 sec. Dead Hang Hold
• 20 Buzz Saws
• 20 Kettlbell Swings (light wt)
• 10 Slam Balls (light wt)
• 5 Push Ups

 —Strength—

• Front Squat 1 x 10 @ 65-95#, 4 X 3 + 10# (sets across)

—Conditioning—

3 Rounds for max reps of:

• 45 sec. Slam Balls(30/20)
• 15 sec. Rest
• 45 sec. Burpees
• 15 sec. Rest
• 45 sec. Kettlbell Swings (53/35)
• 15 sec. Rest

Workout of the Day

Rest

Workout of the Day

—Warmup—

• 400m Run
• 500m Row
• 40 Double Unders
• 90 sec. Paleo Chair Hold
• 20 Air Squats
• 20 Bridges (squeeze glutes at top)
• 60 sec. Dead Hang Hold
• 20 PVC Pipe Dislocates
• 20 PVC Pipe Figure 8s (10 each direction)
• 20 Buzz Saws

—Conditioning—

For Time:

• 800m Run
• 200m Lunges
• 2000m Row
• 200 Double Unders

*Complete in any order you wish, however you must complete entire distance/reps of exercise before moving on to next one.

Workout of the Day

—Warmup—

• 400m Run
• 500m Row
• 90 sec. Paleo Chair Hold
• 20 Air Squats
• 20 Bridges (squeeze glutes at top)
• 60 sec. Dead Hang Hold
• 20 PVC Pipe Dislocates
• 20 PVC Pipe Figure 8s (10 each direction)
• 10 Hanging Knees to Chest
• 10 Deadlifts (65#)
• 10 Deadlifts – working up to 40% 1RM

 —Conditioning—

For Time:

• 20 Deadlifts (40% 1RM)
• 5 Toes to Bar
• 800m Run
• 15 Deadlifts
• 10 Toes to Bar
• 500m Row
• 10 Deadlifts
• 15 Toes to Bar
• 400m Run