Tues, Aug 15, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

4 Rounds For Time of:

  • 500m Row
  • 10 Power Snatch (115/85)
  • 12 Box Jumps (24″/20″)

—Cooldown—

  • 2 min L-Hang or L-Sit

 

Mon, Aug 14, 2018

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Row
  • 12 Air Squats
  • 10 Stiff Leg D/L (45#)
  • 8 Push Ups

—Conditioning—

4 Rounds For Time of:

  • 10 Front Squats (155/105)
  • 15 Pull Ups
  • 50 Double Unders

—Cooldown—

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

 

Sat, Aug 12, 2017

Workout of the Day

—Warmup—

  • 800m Run or 1000m Row

—Conditioning—

5 Rounds For Time of:

  • 50 Double Unders
  • 10 Overhead Squats (95/65) – scale:  front sqauts
  • 10 Burpees

—Cooldown—

  • 200 Flutter Kicks

 

Fri, Aug 11, 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 8 – high tempo/moderate loading, unbroken. 

 —Conditioning—

For Time:

  • 500m Row
  • 20 Hang Power Cleans (135/95)
  • 25 Abmat Sit Ups
  • 750m Row
  • 15 Hang Power Cleans
  • 25 Abmat Sit Ups
  • 1000m Row
  • 10 Hang Power Cleans
  • 25 Abmat Sit Ups

—Cooldown—

  • Roll Out for 10 min.

 

Thur, Aug 10, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

For Time:

21-15-9-6 reps of:

  • Sumo Deadlift High Pull (95/65)
  • Push Jerk (95/65)

—Cooldown—

  • 2 min L-Hang or L-Sit

 

Wed, Aug 9, 2017

Workout of the Day

—Warmup—

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

—Strength—

  • Press 3 X 8 – high tempo/moderate loading, unbroken sets. 

—Conditioning—

For Time:

  • 30 Burpees, then:

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

  • Thrusters (95/65)
  • Pull Ups

 Then,

  • 100 Double Unders

—Cooldown—

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