Sat, Dec 31, 2016

IMG_4042

Workout of the Day

—Warmup—

  • 1000m Row

3 Rounds of:

  • 10 DB Row/side (25#)
  • 10 Inch Worms

—Conditioning—

For Time:

5 Rounds of:

  • 9 Thrusters (95/65)
  • 9 Pull Ups (chest to bar) 
  • Then…800m Run

 —Cooldown—

  • 800m Run

Fri, Dec 30, 2016

IMG_0429[1]

Workout of the Day

—Warmup—

2 Rounds of:

  • 400m Run 
  • 7 Pull Ups
  • 10 Stiff Leg Deadlifts (45# bar)

 —Strength—

  • Deadlift 2 Reps every 30 seconds for 8 minutes @ 55% of 1RM

 —Conditioning—

21-15-9 reps of:

  • Overhead Squats (95/65)
  • Box Jumps
  • Row Calories
  • Push Ups

—Cooldown—

  • 2 min Superman Plank
  • 1 min Cobra Pose

Thur, Dec 29, 2016

protein

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Jog
  • 20 Lunges
  • 8 Ring Rows

 —Conditioning—

4 Rounds For Time of:

  • 20 Hanging Knee Raises (10#)
  • 20 Kettlebell Swings (53/35)
  • 500m Row

 —Cooldown—

  • 120 Side Plank Hip Drops
  • Accumulate 2 min Quad Stretch/side
  • Accumulate 1 min Hip Flexor Stretch/side

Wed, Dec 28, 2016

lift-often

Workout of the Day

—Warmup—

3 Rounds of:

  • 300m Row
  • 30 Flutter Kicks
  • 10 Push Ups

 —Strength—

  • Press 1 X 10 @ 65-95#, 10-1-10-1-10-1

—Conditioning—

For Time:

  • 800m Run, then…

10-1 reps of:

  • Deadlifts (225/155)
  • Pull Ups
  • Then…1000m row

 —Cooldown—

  • 5 minutes roll-out

Tues, Dec 27, 2016

IMG_2671

Workout of the Day

—Warmup—

  • 1000m Row
  • 20 Push Press (45#/22# bar)
  • 10 Deadlifts (45#/22# bar)

—Conditioning—

15 min. AMRAP

  • 15 Med Ball Cleans (20/14)
  • 10 Box Jumps (24″/20″)
  • 200m Run

 —Cooldown—

  • Accumulate 2 minutes in L-sit or L-Hang

Mon, Dec 26, 2016

Workout of the Day

—Warmup—

3 Rounds of:

  • 250m Row
  • 15 Air Squats
  • 10 Stiff Leg Deadlift (45# bar)
  • 5 Ring Rows

 —Strength—

  • Front Squat 10-1-10-1-10-1

 —Conditioning—

20 min EMOM

  • Even mins. = 150M Row
  • Odd mins. = 5 Hang Power cleans (135/95) & 5 Burpees

 —Cooldown—

  • 2 min Hamstring/leg – roll out
  • 1 min Squat Position

Sat, Dec 24, 2016

hiking-trail-sign

Workout of the Day

—Warmup—

  • 1000m Row

3 Rounds of:

  • 10 DB Row/side (25#)
  • 10 Inch Worms

—Conditioning—

“Glenn” – Hero WOD

  • 30 Clean & Jerks (135/95)
  • 1 Mile Run
  • 10 Rope Climbs
  • 1 Mile Run
  • 100 Burpees

 —Cooldown—

  • 800m Run

Fri, Dec 23, 2016

Noquitting

Workout of the Day

—Warmup—

3 Rounds of:

  • 400m Run
  • 7 Pull Ups
  • 10 Stiff Leg Deadlifts (45# bar)

—Strength—

  • Deadlift 3 x 8 High Tempo, Unbroken Reps

For Time:

  • 1000m Row
  • 100 Double Unders
  • 50 Wallballs (20/14)
  • 100 Double Unders
  • 1000m Row

—Cooldown—

  • 2 min Superman Plank
  • 1 min Cobra Pose

Thur, Dec 22, 2016

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Run
  • 20 Lunges
  • 8 Ring Rows

—Conditioning–

For Time:

  • 1000m Row
  • 40 Box Jumps (24”20”)
  • 800m Run

 —Cooldown—

  • 100 Side Plank Hip Drops
  • Accumulate 2 min Quad Stretch/side
  • Accumulate 1 min Hip Flexor Stretch/side