Thur, June 8, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

21-15-9-6-3 reps:

  • Row (Calories)
  • Burpees

—Cooldown—

  • Accumulate 2 mins. L-Lang or L-Sit

 

Wed, June 7, 2017

Workout of the Day

—Warmup—

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

—Strength—

  • Press 3 X 3 – Small increase from last week

—Conditioning—

5 Rounds For Time of:

  • 15 KB Swings (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, June 6, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

12 min. AMRAP

  • 7 Power Clean & Push Press (135/95)
  • 30 Double Unders

—Cooldown—

  • Accumulate 2 mins. L-Hang or L-Sit

 

Mon, June 5, 2017

Workout of the Day

—Warmup—

  • 1000m Row

3 Rounds of:

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

—Strength—

  • Back Squat 3 X 3 – Small increase from last week

—Conditioning—

For Time:

  • 800m Run
  • 50 Pull Ups
  • 100 Push Ups
  • 150 Air Squats
  • 800m Run

 —Cooldown—

  • 10 min. Roll Out

 

Fri, June 2, 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 Reps every 30 sec. for 8 min. @ 55% of 1RM

—Conditioning—

15 min. AMRAP

  • 10 DB Thrusters (35/25)
  • 15 Burpees
  • 500m Row

—Cooldown—

  • 2 min. Superman Plank
  • 1 min. Cobra Pose