Mon, July 31, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Row
  • 12 Air Squats
  • 10 Stiff Leg L/L (45#)
  • 8 Push Ups

—Strength—

  • Back Squat 4 X 2 – sets across 

—Conditioning—

20min. EMOM

  •  Even mins. = 5 Deadlifts (185/135) & 20 Double Unders
  • Odd mins. =  15 Abmat Sit Ups

—Cooldown—

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

Sat, July 29, 2017

Workout of the Day

—Warmup—

  • 800m Run or 1000m Row

—Conditioning—

For Time:

  • 400m Run
  • 50 Abmat Sit Ups
  • 40 Push Ups (Hand Release)
  • 30 Overhead Squats (95/65)
  • 40 Pull Ups
  • 50 Burpees
  • 400m Run

—Cooldown—

  • 200 Flutter Kicks

Fri, July 28, 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 3 – sets across

 —Conditioning—

7 min. AMRAP

  • 3 Hang Power Cleans (115/85)
  • 5 Front Squats
  • 7 Push Press

2 min. Rest

7 min. AMRAP

  • 7 Hang Power Cleans
  • 5 Front Squats
  • 3 Push Press

—Cooldown—

  • Roll Out for 10 min.

 

Wed, July 26, 2017

Workout of the Day

—Warmup—

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

 

—Strength—

  • Press 3 X 3 – sets across

—Conditioning—

15 min. AMRAP

  • 10 Wallball (20/14)
  • 20 Abmat Sit Ups
  • 30 Double Unders

 

 

—Cooldown—

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

 

Tues, July 25, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

4 Rounds For Time of:

  • 15 KB Swings (53/35)
  • 10 Push Ups
  • 500m Row

—Cooldown—

  • 2 min. L-Hang or L-Sit