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

Workout of the Day

Rest

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

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

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

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  

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)

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

Workout of the Day

Rest

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