Monthly Archives: March 2017

Fri, Mar 31, 2017

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Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Row
  • 10 Stiff Leg DL (45/35)
  • 10 Front Squats (45/35)

—Strength—

  • Deadlift 3 Reps every 30 seconds for 8 minutes @ 55% of 1RM

—Conditioning—

5 Rounds For Max Reps:

  • 45 secs. Burpees
  • 15 secs. Rest
  • 45 secs. Slam Ball (30/20)
  • 15 secs. Rest
  • 45 secs. Box Jumps
  • 1 min. Rest

—Cooldown—

  • 10 min. Stretch – low back, hip flexors, hamstrings, shoulders

Thur, Mar 30, 2017

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Workout of the Day

—Warmup—

  • 1000m Row
  • 30 Air Squats
  • 30 Press (45/35)

—Conditioning—

For Time:

  • 10 Manmakers (35/25)
  • 50 Double Unders
  • 8 Manmakers
  • 40 Double Unders
  • 6 Manmakers
  • 30 Double Unders
  • 4…
  • 20…
  • 2…
  • 10…

—Cooldown—

  • Roll Out – Glutes/Hips/Shoulders

Wed, Mar 29, 2017

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Workout of the Day

—Warmup—

  • 400m Run then…

3 Rounds of:

  • 10 Inchworms
  • 12 Push Ups
  • 15 Mountain Climbers

—Strength—

  • Press 1 X 10 @ 65-95, 6 X 3 + 1 Push Press AHAP

—Conditioning—

For Time:

  • 400m Run
  • 30 Deadlifts (115/85)
  • 500m Row
  • 30 Hang Cleans
  • 400m Run
  • 30 Front Squats
  • 500m Row
  • 30 Push Press

—Cooldown—

  • 10 min. Shoulder Stretch

Tues, Mar 28, 2017

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Workout of the Day

—Warmup—

  • 500m Row
  • 10 Deadlifts (45/35)
  • 10 Muscle Cleans  
  • 10 Front Squats
  • 10 Push Press

—Conditioning—

50-40-30-20-10 reps of:

  • KB Swings (53/35)
  • Push Ups
  • Abmat Sit Ups

—Cooldown—

  • 5 min. rolling out

Mon, Mar 27, 2017

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Workout of the Day

—Warmup—

3 Rounds of:

  • 100m Run
  • 20 Air Squats
  • 10 Push Ups

—Strength—

  • Back Squat 6 X 3 AHAP

—Conditioning—

4 Rounds For Time of:

  • 400m Run
  • 10 DB Split Snatch – Per leg (35/25)
  • 12 DB Thrusters (6/6)
  • 15 Pull Ups

 —Cooldown—

  • 5 min. in Squat Position Stretch
  • Roll Out – hips, lower back, quads

Sat, Mar 25, 2017

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Workout of the Day

—Warmup—

  • 800m Run or 1000m Row

—Conditioning—

“Smoke and Mirrors”

8 min. AMRAP

  • 200m Run
  • 10 Wallballs (20/14)
  • 15 Hanging Knee Raises
  • 10 KB Swings (53/35)
  • 15 Push Ups

2 min. Rest

8 min. AMRAP

  • 10 Push Ups
  • 15 KB Swings (53/35)
  • 10 Hanging Knee Raises
  • 15 Wallballs (20/14)
  • 200m Run

—Cooldown—

3 Rounds of:

  • 100m Heavy Farmer Carries
  • 20 Abmat Situps