Sat, Sep 23, 2017

Workout of the Day

—Warmup—

  • 800m Run or 1000m Row

—Conditioning—

5 Rounds For Time of:

  • 10 Thrusters (95/65)
  • 50 Double Unders
  • 200m Run

—Baker to Vegas Runners Complete—

  • Run 10K TT

 

Fri, Sep 22, 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 @ 55% of 1RM every 30 secs. for 8 mins.

—Conditioning—

5 Rounds For Time of:

  • 400m Run
  • 20 Push Ups
  • 15 KB Swings (53/35)
  • 12 Pull Ups

—Cooldown—

  • Roll Out for 10 min.

 

Thur, Sep 21, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

7 min. AMRAP

  • 5 Manmakers (35/25)
  • 10 Box Jumps (24″/20″)

 

3 min. Rest

7 min. AMRAP

  • 3 Manmakers (35/25)
  • 6 Box Jumps (24″/20″)

 

—Baker to Vegas Runners Complete INSTEAD of Cond.—

  • Run 4-6 X 800m, Recover 2 min., hold efforts within 3-5 seconds

—Cooldown—

  • 2 min. L-Hang or L-Sit

Wed, Sep 20, 2017

Workout of the Day

—Warmup—

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

—Strength—

  • Press 3 X 3 – sets across

—Conditioning—

15 min. AMARAP

  • 60 Double Unders
  • 30 Walking Lunges
  • 15 Deadlifts (195/135)

—Cooldown—

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

Tues, Sep 19, 2017

Workout of the Day

—Warmup—

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

—Conditioning—

For Time:

  • 800m Run
  • 30 Cal Row
  • 25 Burpees
  • 20 Clean and Press (115/85)

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

  • Run 8-10 X 60 seconds, recover 90 seconds

—Cooldown—

  • 2 min. L-Hang or L-Sit

Mon, Sep 18, 2017

Workout of the Day

—Warmup—

3 Rounds of:

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

—Strength—

  • Back Squat 3 X 3 – sets across

—Conditioning—

For Time:

  • 200m Run
  • 15 Overhead Squats (95#/65#)
  • 200m Run
  • 15 Front Squats (Same wt as OHS)
  • 200m Run
  • 15 Back Squats (Same wt as OHS)

—Cooldown—

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