Thur, Aug 31, 2017

Workout of the Day

—Warmup—

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

 —Conditioning—

5 Rounds For Time of:

  • 20 DB Snatch (35/25) – Total Reps
  • 40 Double Unders
  • 300m Row

—Cooldown—

  • 2 min L-Hang or L-Sit

 

Wed, Aug 30, 2017

Workout of the Day

—Warmup—

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

—Strength—

  • Press 3 X 5 – sets across

—Conditioning—

For Time:

20-15-10 reps of:

  • KB Swings (53/35)
  • Abmat Sit Ups (25/10)

Then…

  • 800m Run

Then…

10-15-20 reps of:

  • KB Swings
  • Abmat Sit Ups

—Cooldown—

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

 

Tues, Aug 29, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

3 Rounds For Time of:

  • 500m Row
  • 12 Burpees
  • 21 Box Jumps (24″/20″)

—Cooldown—

  • 2 min. L-Hang or L-Sit

 

Mon, Aug 28, 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 3 X 5 – sets across

—Conditioning—

3 Rounds For Time of:

  • 15 Deadlifts (185/135)
  • 35 Wallballs (20/14)
  • 400m Run

—Cooldown—

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

Sat, Aug 26, 2017

Workout of the Day

—Warmup—

  • 800m Run
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 1 min. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 20 Buzz Saws
  • 10 Front Squats (65#)
  • 10 Overhead Squats (65#)
  • 10 Push Ups

—Conditioning—

15 min. AMRAP

  • 200m Run
  • 10 Overhead Squats (95/75)
  • 12 Burpees 

Fri, Aug 25, 2017

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 50 Double Unders
  • 90 sec. Paleo Chair Hold
  • 20 Air Squats
  • 20 Bridges (squeeze glutes at top)
  • 1 min. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 20 PVC Pipe Figure 8s (10 each direction)
  • 10 DB Snatches (25#) (5 each side)
  • 10 Medicine Ball Cleans
  • 10 Wall Balls

—Strength—

  • Deadlift 4 X 3 (75% of 1RM)

—Conditioning—

30-20-10 reps for time of:

  • Wall Ball (20/14)
  • DB Snatch (35/25)