Thur, June 1, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

16 min. EMOM

  • Even mins. =  7 Power Snatch (95/65)
  • Odd mins. = 15 Sit Ups (10)

—Cooldown—

  • Accumulate 2 min. in L-Hang or L-Sit position

Wed, May 31, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Row
  • 30 Flutter Kicks
  • 10 Push Ups

—Strength—

  • Press 5 X 5 @ 70% of 1RM

—Conditioning—

15 min. AMRAP

  • 40 KB Swings (53/35)
  • 50 Double Unders
  • 400m Run

—Cooldown—

  • 10 min. Rolling out

Tues, May 30, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Run
  • 20 Waking Lunges

—Conditioning—

15 min. AMRAP

  • 20 Cal Row
  • 20 Wallball  (20/14)
  • 20 Box Jumps (24″/20″)

—Cooldown—

  • 100 Hip drop/raise side planks
  • Accumulate 2 min. quad stretch/side
  • Accumulate 1 min. hip flexor stretch/side

Mon, May 29, 2017

Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Row
  • 12 Air Squats
  • 10 Stiff Leg Deadlift (45)
  • 8 Push Ups

—Strength—

  • Back Squat 5 X 5 @ 80 % of 1RM

—Conditioning—

20 min. EMOM

  • Odd mins. =  5 Deadlifts (185/135) + 25 Double Unders
  • Even mins. = 150M Row

—Cooldown—

  • 2 min. Hamstring/leg
  • 1 min. Squat Position

Sat, May 27, 2017

Workout of the Day

—Warmup—

  • 1000m Row then…

3 Rounds of:

  • 10 DB Row/side (25/35)
  • 10 Inch Worms

—Conditioning—

4 Rounds For Time of:

  • 50 Air Squats
  • 10 Pull Ups
  • 10 Hang Power Cleans (135/95)

—Cooldown—

  • 400M Farmer Carry AHAP

Fri, May 26, 2017

Workout of the Day

—Warmup—

  • 400m Run then…

3 Rounds of:

  • 7 Bent Over Bar Rows (45/35)
  • 10 Stiff Leg Deadlifts (45/35)

—Strength—

  • Deadlift 4 X 5 @ 75% of 1RM

—Conditioning—

 20 min. EMOM

  • Odd mins. =  7 Thrusters (95/65)
  • Even mins. =  10 Burpees

—Cooldown—

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