Monthly Archives: December 2017

Sat, Dec 9, 2017

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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

Fri, Dec 8, 2017

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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.

Thur, Dec 7, 2017

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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

Wed, Dec 6, 2017

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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

Tues, Dec 5, 2017

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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

Mon, Dec 4, 2017

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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

Sat, Dec 2, 2017

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Workout of the Day

—Warmup—

  • 800m Run or 1000m Row

—Conditioning—

“The Chief”

5 X 3 min. AMRAP, Rest 1 min. between AMRAP’s

  • 3 Power cleans (135/95)
  • 6 Hand Release Push Ups
  • 9 Air Squats

—Baker to Vegas Runners complete—

  • Run 10 Mile @ 85% effort

—Cooldown—

  • 200 Flutter Kicks

Fri, Dec 1, 2017

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Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Row
  • 10 Stiff Leg Deadlift (45/35)
  • 10 Front Squats (45/35)

—Strength—

  • Deadlift 2 reps every 30 seconds for 8 mins. @ 50% of Deadlift 1RM

—Conditioning—

8 min. AMRAP

  • 200m Run
  • 12 Thrusters (95/65)

 2 min. Rest

8 min. AMRAP

  • 300m Row
  • 12 Pull Ups

—Cooldown—

  • Roll Out for 10 min.