Fri, Apr 21, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Row
  • 12 KB Swings (35/25)
  • 12 Hanging Knee Raises

—Strength—

  • Deadlift 4 X 2 AHAP

—Conditioning—

For Time:

  • 800m Run

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

  • Thrusters (95/65)
  • Pull Ups

 then…

  • 1000m Row

—Cooldown—

  • Roll Out:  Hips, IT Band, Back, Lats

Thur, Apr 20, 2017

Workout of the Day

—Warmup—

  • 1000m Row
  • 50 Air Squats

—Conditioning—

For Time: 

  • 21 Power Cleans (135/95)
  • 50 Double Unders
  • 9 Push-ups
  • 15 Power Cleans
  • 50 Double Unders
  • 15 Push-ups
  • 9 Power Cleans
  • 50 Double Unders
  • 21 Push-ups

 —Cooldown—

  • Roll Out – Glutes/Hips/Shoulders

Wed, Apr 19, 2017

Workout of the Day

—Warmup—

  • 400m Run, then…

3 Rounds of:

  • 10 Inchworms
  • 12 Push Ups
  • 15 Mountain Climbers

—Strength—

  • Press 1 X 10 @ 65-95, 4 X 2 + 2 Push Press AHAP

—Conditioning—

20 min. AMRAP

  • 15 KB Swings (53/35)
  • 10 Box Jumps (24/20)
  • 15 Toes to Bar
  • 200m Run

—Cooldown—

  • 10 min. Stretch – Shoulders, Low Back, Abs

Tue, Apr 18, 2017

Workout of the Day

—Warmup—

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

 —Conditioning—

AMRAP 8 mins.

  • Calorie Row (10 Damper)

 —Cooldown—

  • 5 min. rolling out – Lower Back/Hips/Shoulders

Mon, Apr 17, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 100m Run
  • 20 Air Squats
  • 10 Push Ups

—Strength—

  • Back Squat 4 X 2 AHAP

—Conditioning—

5 Rounds For Time of:

  • 9 Deadlifts (225/155)
  • 15 DB Push Press (35/25)
  • 400m Run

—Cooldown—

  • 5 min. in Squat Position Stretch
  • 10 min. Roll Out – hips, lower back, quads

Sat, Apr 15, 2017

Workout of the Day

—Warmup—

  • 800m Run or 1000m Row

—Conditioning—

In any order you like, complete the following:

  • 800m Run
  • 2000m Row
  • 200 Double Unders
  • 200m Lunges

You must complete one entire movement before moving onto the next one you