Tues, Oct 31, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

15 min. AMRAP

  • 20 Cal row
  • 15 Wallball (20/14)
  • 10 Box Jumps (24”/20”)

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

  • Run 4-6 X 400m, Rest 90 seconds

—Cooldown—

  • 2 min. L-Hang or L-Sit

Mon, Oct 30, 2017

Workout of the Day

—Warmup—

3 Rounds of:

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

—Conditioning—

20 min. EMOM

  • Even mins. =  5 Deadlifts (185/135) & 20 Double Unders
  •  Odd mins. = 150m Row

—Cooldown—

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

Sat, Oct 28, 2017

Workout of the Day

—Warmup—

  • 800m Run or 1000m Row

—Conditioning—

10 min. AMRAP

  • 5 Pull Ups
  • 10 Hand Release Push Ups
  • 15 Air Squats

2 min. Rest

10 min. AMRAP

  • 5 Deadlifts (115/85)
  • 7 Power Cleans
  • 9 Front Squats

—Baker to Vegas Runners complete—

  • Run  5K @ 85% PRE

Fri, Oct 27, 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 1 – 3 attempts at a 1RM

—Conditioning—

For Time:

  • 800m Run

 then…

10-9-8-7-6-5-4-3-2-1 reps of:

  • Thrusters (95/65)
  • Pull Ups

 then…

  • 1000m Row

—Cooldown—

  • Roll Out for 10 min.

Thur, Oct 26, 2017

Workout of the Day

—Warmup—

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

 —Conditioning—

For Time:

  • 21 Power Cleans (135/95)
  • 50 Double Unders
  • 9 Push-ups (Hand Release)
  • 15 Power Cleans
  • 50 Double Unders
  • 15 Push-ups (Hand Release)
  • 9 Power Cleans 
  • 50 Double Unders
  • 21 Push-ups (Hand Release)

—Baker to Vegas Runners complete INSTEAD of Cond.—

  • Run 3-5 X 800m, Rest 2:00, hold splits within 3-5 seconds

—Cooldown—

  • 2 min. L-Hang or L-Sit

Wed, Oct 25, 2017

Workout of the Day

—Warmup—

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

—Strength—

  • Press  3 X 1 – 3 attempts at a 1RM

—Conditioning—

20 min. AMRAP

  • 15 KB Swings (53/35)
  • 10 Box Jumps (24″/20″)
  • 15 Toes to Bart
  • 200m Run

—Cooldown—

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