Sat, Sep 30, 2017

Workout of the Day

—Warmup—

  • 800m Run or 1000M Row

—Conditioning—

5 min. Clock:

  • 50 Wallball (20/14)

then, AMRAP in remaining time:

  • 12 Deadlifts (185/135)
  • 12 Burpees

2 min. Rest

5 min. Clock:

  • 30 Wallball

then, AMRAP in remaining time:

  • 9 Deadlifts
  • 9 Burpees

2 min. Rest

5 min. Clock:

  • 20 Wallballs

then, AMRAP in remaining time:

  • 6 Deadlifts
  • 6 Burpees

 

—Baker to Vegas Runners complete—

  • Run 10K TT @ 85%

 

Fri, Sep 29, 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 2 – Sets Across

—Conditioning—

7 min. AMRAP

  • 30 Double Unders
  • 20 KB Swings (53/35)
  • 10 Goblet Squats (53/35)

2 min. Rest

5 min. AMRAP

  • 30 Double Unders
  • 15 KB Swings
  • 10 Goblet Squats

2 min. Rest

3 min. AMRAP

  • 30 Double Unders
  • 10 KB Swings
  • 5 Goblet Squats

—Cooldown—

  • Roll Out for 10 min.

Thur, Sep, 28, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

  • 3 x 1000m Row Intervals, 3 min. Rest between rounds

—Baker to Vegas Runners complete INSTEAD of Cond.—

  • Run 6-8 X (1:30 on, 1:00 off)

—Cooldown—

  • 2 min L-Hang or L-Sit

Wed, Sep 27, 2017

Workout of the Day

—Warmup—

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

—Strength—

  • Press 3 X 2 – Sets Across

—Conditioning—

3 Rounds For Time of:

  • 400m Run
  • 15 Deadlifts (185/135)
  • 15 Box Jumps (24”/20”)

—Cooldown—

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

Tues, Sep 26, 2017

Workout of the Day

—Warmup—

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

 —Conditioning—

For Time:

  • 1000m Row
  • 20 DB One Arm Snatch (35/25)
  • 20 Pull Ups
  • 500m Row
  • 16 DB Snatch
  • 16 Pull Ups
  • 300m Row
  • 12 DB Snatch
  • 12 Pull Ups

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

  • Run 1 X 1 mile TT, Recover 5 mins., 2-4 X 600m, Recover 2 mins.

—Cooldown—

  • 2 min. L-Hang or L-Sit

 

Mon, Sep 25, 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 2 – Sets Across

—Conditioning—

20 min. EMOM

  • Even mins.= 150m Row
  • Odd mins.= 5 Thrusters (95/65) & 6 Push-ups(Hand Release)

—Cooldown—

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