Sat, Dec 2, 2017

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

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.

Thur, Nov 30, 2017

Workout of the Day

—Warmup–

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

—Conditioning—

21-15-9-6 reps for time of:

  • Row (Calories)
  • Burpees

—Baker to Vegas Runners complete INSTEAD of Cond.—

  • Run 4 x 600m TT, work:rest 1:3

—Cooldown—

  • 2 min L-Hang or L-Sit

Wed, Nov 29, 2017

Workout of the Day

—Warmup—

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

—Strength—

  • Press  2 reps every 30 seconds for 8 mins. @ 40% Press 1RM

—Conditioning—

5 Rounds For Time of:

  • 15 KBS (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, Nov 28, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

15 min. AMRAP

  • 7 Power Cleans & Press (135/95)
  • 30 Double Unders
  • 200m Run

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

  • Run 3 x 1 Mile, rest 5 mins.

—Cooldown—

  • 2 min. L-Hang or L-Sit

Mon, Nov 27, 2017

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 – 2 reps every 30 seconds for 8 mins. @ 40% of Back Squat 1RM

—Conditioning—

20 min. EMOM

  • Even mins. = 8 One Arm DB Snatches(35/25) & 8 Push Ups(Hand Release)
  • Odd mins. = 150M Row

—Cooldown—

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