Thur, Nov 30, 2017

Workout of the Day

—Warmup–

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

—Conditioning—

21-15-9-6 reps for time of:

  • Row (Calories)
  • Burpees

—Baker to Vegas Runners complete INSTEAD of Cond.—

  • Run 4 x 600m TT, work:rest 1:3

—Cooldown—

  • 2 min L-Hang or L-Sit

Wed, Nov 29, 2017

Workout of the Day

—Warmup—

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

—Strength—

  • Press  2 reps every 30 seconds for 8 mins. @ 40% Press 1RM

—Conditioning—

5 Rounds For Time of:

  • 15 KBS (53/35)
  • 10 Box Jumps (24”/20”)
  • 500m Row

—Cooldown—

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

Tues, Nov 28, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

15 min. AMRAP

  • 7 Power Cleans & Press (135/95)
  • 30 Double Unders
  • 200m Run

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

  • Run 3 x 1 Mile, rest 5 mins.

—Cooldown—

  • 2 min. L-Hang or L-Sit

Mon, Nov 27, 2017

Workout of the Day

—Warmup—

3 Rounds of:

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

 —Strength—

  • Front Squat – 2 reps every 30 seconds for 8 mins. @ 40% of Back Squat 1RM

—Conditioning—

20 min. EMOM

  • Even mins. = 8 One Arm DB Snatches(35/25) & 8 Push Ups(Hand Release)
  • Odd mins. = 150M Row

—Cooldown—

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

Wed, Nov 8, 2017

Workout of the Day

—Warmup—

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

—Strength—

  • Press 4 X 5 @ 55% of  1RM Press

—Conditioning—

15 min. AMRAP

  • 10 Single DB Thrusters (35/25) – 5/side
  • 50 Double Unders
  • 400m Run

—Cooldown—

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

 

Tues, Nov 7, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

15 min. AMRAP

  • 5 Deadlifts 9185/135)
  • 10 Box Jumps (24”/20”)
  • 200m Run

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

  • Run  5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

—Cooldown—

  • 2 min. L-Hang or L-Sit

Mon, Nov 6, 2017

Workout of the Day

—Warmup—

3 Rounds of:

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

—Strength—

  • Front Squat 4 X 5 @ 55% of 1RM BACK Squat

—Conditioning—

8 min. AMRAP

  • 200m Run
  • 15 KB Swings (53/35)
  • 10 Hand Release Push Ups

-Rest 2 mins.-

8 min. AMRAP

  • 300m Row
  • 15 Wallball (20/14)
  • 10 Dead Hang Pull Ups

—Cooldown—

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