Fri, June 30, 2017

Workout of the Day

—Conditioning—

5 Rounds For Time of:

  • 10 Deadlifts (205/135)
  • 10 Single DB Thrusters (35/25) – 5/side
  • 400m Run

—Cooldown—

  • Roll Out for 10 min.

 

Wed, June 28, 2017

Workout of the Day

—Conditioning—

20 min. EMOM

  •  Even mins. = 150m Row

    Odd mins. = 7 Push Press (95/65) & 20 Double Unders

       —Cooldown—

    Accumulate 2 min Quad Stretch/Side

  • Accumulate 1 min Hip Flexor Stretch/Side
  • 100 Hip Drop/Raise Side Planks

Tues, June 27, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 300m Row
  • 10 KB Swings (light)
  • 10 Lunges

—Conditioning—

12 min. AMRAP

  • 200m Run
  • 15 Box Jumps
  • 15 Push Ups

—Cooldown—

  • 2 min. L-Hang or L-Sit

 

Mon, June 26, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Run
  • 10 Burpees
  • 15 Squats

—Conditioning—

For Time:

  • 500m Row
  • 20 Front Squats (115/85)
  • 20 Pull Ups
  • 400m Run
  • 15 Front Squats
  • 15 Pull Ups
  • 1000m Row
  • 10 Front Squats
  • 10 Pull Ups
  • 800m Run
  • 5 Front Squats
  • 5 Pull Ups

—Cooldown—

  • 2 min. Hamstring Stretch/Leg
  • 1 min Squat Position

Sat, June 24, 2017

Workout of the Day

—Warmup—

  • 800m Run or 1000m Row

 —Conditioning—

For Time:

  • 20 DB Snatch (35/25) – per side
  • 20 Box Jumps
  • 15 DB Snatch
  • 15 Box Jumps
  • 400m Run
  • 10 DB Snatch
  • 10 Box Jumps
  • 800m Run

—Cooldown—

  • 200 Flutter Kicks

 

Fri, June 23, 2017

Workout of the Day

—Warmup—

3 Rounds of:

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

—Strength—

  • Deadlift 3 x 8 – Small increase from last week. (Sets Across)

—Conditioning—

 20 min. AMRAP

  • Odd mins. = 10 Single Arm DB Thrusters (35/25) & 10 DB Lunges
  • Even mins. = 7 Pull Ups

—Cooldown—

  • Roll out 10 mins.

 

Thur, June 22, 2017

Workout of the Day

—Warmup—

  • 1000m Row
  • 20 Push Press (45/35)
  • 10 Deadlifts (45/35)

 —Conditioning—

For time:

  • 1000m Row
  • 50 Push Ups
  • 100 Sit Ups

—Cooldown—

  • 2 min L-Lang or L-Sit

 

Wed, June 21, 2017

Workout of the Day

—Warmup—

  • 500m Row
  • 15 Push Ups
  • 10 Inch Worms
  • 10 Pull Ups

—Strength—

  • Press 3 x 8 – Small increase from last week. (Sets Across)

—Conditioning—

6 Rounds For Time of:

  • 5 Manmakers (35/25)
  • 10 Wallball (20/14)
  • 200m Run

—Cooldown—

  • 100 Hip Drop/Raise Side Planks
  • Accumulate 2 min Quad Stretch/Side
  • Accumulate 1 min Hip Flexor Stretch/Side