Tues, Jan 31, 2017

IMG_2669

Workout of the Day

—Warmup—

2 Rounds of:

  • 500m Row
  • 10 Box Step Ups
  • 10 Dumbell Push Press (45# bar)

 —Conditioning— 

5 Rounds For Time of:

  • 15 Deadlift (135/95)
  • 400m Run
  • 15 Abmat Sit-Ups

—Cooldown—

  • 5 min. Rolling Out

—Baker to Vegas 3 1/2 hrs. + before/after Cond.—

Only if you did not complete this yesterday

  • Run 1 X 1 mile TT
  • Rest 5 min.
  • 2-4 X 600m, Rest 2 min.  Hold efforts within 3-5 seconds.

Mon, Jan 30, 2017

Squat

Workout of the Day

—Warmup—

3 Rounds of:

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

 —Strength—

  • Back Squat 5 X 3 AHAP (Small increase from last week) Remember we do “sets across”. 

—Conditioning—

  • 100 Double Unders
  • 50 Wallballs (20/14)
  • 10 Manmakers (35/25)
  • 500m Row
  • 30 Wallballs
  • 10 Manmakers
  • 1000m Row

—Baker to Vegas 3 1/2 hrs. + before/after Cond.—

To be completed today OR tomorrow

  • Run 1 X 1 mile TT
  • Rest 5 mins.
  • 2-4 X 600m, Rest 2 mins.  Hold efforts within 3-5 seconds.

 

Saturday’s run will be: 5K TT at ELA CHP Office.  Be there NLT 0645 for warm-up.

Sat, Jan 28, 2017

Workout of the Day

—Warmup—

10 Meters Each:

  • Skip for Height
  • Skip for Distance
  • Running Knees to Chest
  • Running Butt Kicks
  • Running Backwards Pedal
  • Carioca back and forth
  • Frankenstein Walk
  • Walking Quad Stretch
  • Knee Hug Walk
  • Sampson Lunges

—Conditioning—

  • Run 10K TT

—Cooldown—

  • 15 minute Roll Out & Stretch

Fri, Jan 27, 2017

dost-thou-even-hoist-meme

Meet at ELA CHP tomorrow NLT 0645 for a 10K TT

Workout of the Day

—Warmup—

  • 500m Row
  • 7 Pull Ups
  • 10 Stiff Leg Deadlifts (45# bar)

 —Strength—

  • Deadlift 5 X 4 AHAP

—Conditioning—

5 RFTO:

  • 400m Run
  • 12 Kettlbell Swings (53/35)
  • 12 Wallball (20/14)

 —Cooldown—

  • 15 min. rolling out

Thur, Jan 26, 2017

Workout of the Day

—Warmup—

2 Rounds of:

  • 400m Run
  • 50 Lunges

 —Strength—

  • Front Rack Lunges- 3 X 10/leg

 —Conditioning—

4 Rounds For Max Reps:

  • 1 min. Box Jumps (24/20)
  • 1 min. Abmat Sit Ups
  • 1 min. Slamball (30/20)
  • 1 min. Rest

 —Cooldown—

  • Roll Out – Glutes/Hips

 —Baker to Vegas 3 1/2 hrs. + before/after Cond.—

Only if you did not complete yesterday

  • Run  3-5 X 1200m, Rest 3 min., hold each effort within 3-5 seconds

Wed, Jan 25, 2017

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Workout of the Day

—Warmup—

3 Rounds of:

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

 —Strength—

  • Press 1 X 10 @ 65 lbs,  5 X 4 + 1 Push Press AHAP

—Conditioning—

4 RFTO:

  • 300m Row
  • 10 Hang Power Cleans (135/95)
  • 200m Run
  • 25 Push Ups

 —Cooldown—

  • Banded Shoulder Stretches

 —Baker to Vegas 3 1/2 hrs. + before/after Cond.—

To be completed today OR tomorrow

  • Run 3-5 X 1200m, Rest 3:00, hold each effort within 3-5 seconds

Tues, Jan 24, 2017

BringBoweHome#41

Workout of the Day

—Warmup—

2 Rounds of:

  • 500m Row
  • 10 Box Step Ups
  • 10 Dumbell Push Press (45# bar)

 —Conditioning—

12 min AMRAP

  • 200m Run
  • 10 Overhead Squats (95/65)
  • 10 Burpees

 —Cooldown—

  • 5 Min. Rolling Out

—Baker to Vegas 3 1/2 hrs. + before/after Cond.—

Only if you did not do it yesterday

  • Run 8-12 x 30 sec., Rest 90 sec.  Try to hold distance through all intervals.

Mon, Jan 23, 2017

Workout of the Day

—Warmup—

3 Rounds of:

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

 —Strength—

  • Back Squat 5 X 4 AHAP

—Conditioning—

For Time:

  • 100 Double Unders

then…

21-15-9-6-3 reps of:

  • Deadlifts (185/135)
  • Pull Ups

then…

  • 400m Run

—Baker to Vegas 3 1/2 hrs.+ before/after Cond.—

To be completed today OR tomorrow…

  • Run 8-12 x 30 sec., Rest 90 sec. Try to hold distance through all intervals.