Mon, Oct 31, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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 Buz Saws
  • 10 Front Squats (45# bar)

 —Strength—

  • Front Squat 3 X 8, fast bar speed

—Conditioning—

For Time:

  • 800m Run
  • 30 Front Squats (75% of weight used on 3×8 above)
  • 400m Run (45# sandbag)

—Cooldown—

  • Accumulate 3 min. in a squat position
  • 1 min. hip flexor stretch
  • Roll out thoracic spine

Sat., Oct 29, 2016

Workout of the Day

—Warmup—

  • 400m Run/500m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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 Buz Saws
  • 10 Front Squats (45#)
  • 10 Overhead Squats (45#)

 —Conditioning—

“Nancy”

5 RFTO:

  • 400m Run
  • 15 Overhead Squats (95/65)

 —Cooldown—

  • 800m Jog cool down

Fri, Oct 28, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 2 min. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buz Saws
  •  10 Push Press (45#)

 —Strength—

  • Deadlift 5 X 2,  5# increase from last week

 —Conditioning—

16 min. EMOM

  •  Even mins. = 8 Push Press (115/85)
  • Odd mins. = 40 Double Unders

 —Cooldown—

  • 100 Flutter Kicks
  • 100 Side Plank Hip Drop/Hip Raise

Thur, Oct 27, 2016

Workout of the Day

—Warmup—

  • 400m Run
  • 500m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 Air Squats
  • 20 Bridges
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Figure 8s (15 each direction)
  • 20 Buzz Saws
  • 10  Thrusters (45# bar)

 —Conditioning—

3 RFTO:

  • 15 Calorie Rows
  • 200m Run
  • 20 Thrusters (45/35 bar)

 —Cooldown—

  • Accumulate 6 min in plank position

Wed, Oct 26, 2016

IMG_2889

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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 Buz Saws
  • 20 Kettlebell Swings (light wt)
  • 10 Goblet Squats (26#)

—Strength—

  • Press 1 X 10 @ 65-95#, 5 X 1 + 2 Push Presses.  Lockout Push Press overhead for 2 seconds each time fefore resetting.

 —Conditioning—

16 min. EMOM

  •  Even mins. = 15 Kettlebell Swings (53/35)
  • Odd mins. = 15 Goblet Squats (53/35)

 —Cooldown—

  • Band Stretches – Hip Flexor stretch,  quad stretch, calves  

Tues, Oct 25, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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 Buz Saws
  • 10 DB Snatches per arm (25#)
  • 10 Push Ups

 —Conditioning—

4 min. AMRAP

  • 10 Burpees
  • 6 DB Snatch/arm (35/25)

 Rest 2 min.

4 min. AMRAP

  • 10 DB Snatch/arm (35/25)
  • 6 Burpees

 —Cooldown—

  • Accumulate 100 Knee Ups (25/Side; 50 Centered)

Mon, Oct 24, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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 Buz Saws
  • 20 Box Step Ups (10/leg)
  • 10 Hang Power Cleans (65-95#)
  • 10 Push Ups

 —Strength—

  • Front Squat 5 X 2, no pause at bottom, 95% effort/intensity

—Conditioning—

10 min. AMRAP

  • 12 Hang Power Cleans (135/95)
  • 10 Hand Release Push Ups
  • 8 Box Jumps (24”/20”)

 —Cooldown—

  • Accumulate 3 min. in a squat position
  • 1 min. hip flexor stretch
  • Roll out thoracic spine

 

Sat, Oct 22, 2016

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 40 Double Unders
  • 20 Air Squats
  • 2 min. Paleo Chair Hold
  • 10 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 Buz Saws
  • 10 Hanging Knee Raises
  • 10 Deadlifts (65-95#)
  • 10 Hang Power Cleans (65-95#)
  • 5 Power Cleans (65-95#)

 —Conditioning—

20 min. AMRAP

  • 5 Power Cleans (135/95)
  • 10 Toes to Bar or Weighted Hanging Knee Raises (15)
  • 15 Wallballs (20/14)

—Cooldown—

  • 100 Double Unders