Workout of the Day

Rest

Workout of the Day

—Warmup—

• 800m Run or 1000m Row

—Conditioning—

• 100m Walking Lunges, then

21-15-9 reps of:

• Power Cleans (135/95)
• Pull Ups

Then,

• 800m Run

—Baker to Vegas Runners complete—

•  Run  2 X 2 Miles, Rest 5 mins.

—Cooldown—

• 200 Flutter Kicks

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 4 – Small increase.  Sets Across

—Conditioning—

20 min. AMRAP

• 30 Double Unders
• 20 Abmat Sit Ups
• 10 Push Press (115/85)

—Cooldown—

• Roll Out for 10 min.

Workout of the Day

—Warmup—

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

 —Conditioning—

5 Rounds For Time of:

• 300m Row
• 7 Power Cleans (135/95)
• 10 Box Jumps (24”/20”)

—Baker to Vegas Runners complete INSTEAD of Cond.—

• RUN: 3 x 1200m, rest 3:00, hold splits within 3-5 seconds

—Cooldown—

• 2 min L-Hang or L-Sit

Workout of the Day

—Warmup—

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

—Strength—

• Press 3 x 4 – Small increase.  Sets Across

—Conditioning—

5 Rounds For Time of:

• 5 Deadlifts (225/155)
• 400m Run
• 15 Wallball (20/14)

—Cooldown—

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

Workout of the Day

—Warmup—

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

—Conditioning—

For Time:

• 400m Run, then

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

• One Arm DB Snatch (35/25)
• Burpees

Then,

• 400m Run

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

• Run 3 X (100m + 200m + 400m)

 Work:Rest = 1:1

 —Cooldown—

• 2 min L-Hang or L-Sit

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 3 x 4 – Small increase.  Sets Across

—Conditioning—

20 min. EMOM

• Even mins. = 5 Thrusters (95/65) & 7 Pull Ups
• Odd mins. = 150m Row

 —Cooldown—

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