Vitality ffp from Seth Huot on Vimeo.

TJ: Row 10:00 *Warm up

7500 m Row: 29:29

:30/:30 Push Press x4 (@25#DB's)
100 reps total

200 pushups

Stretch Cooldown

conditioning

matt, steve, seth, ellen, jake, nic

warm up 10:00

10 squats

15 yards lunges

3 rounds

:30 push press

:30 mtn. climbers

:30 plank

1:00 rest

3 rounds

p1: 60 yards bear crawl

p2: overhead hold

rest 1:00

3 rounds

p1:

300 meter sprint (faster than 500 meter pace)

200 meter recovery (slower than 10k pace)

p2: real rest

3 rounds

welcome back?

3

the other 3.

i guess it has been a while since anyone has had to breath? this week begins a new micro cycle in the gym: less weight specific workouts, and more breathing.

nic, jake, seth, derek, ellen, pickup:

warm up ball toss.

3x15 squats

3x15 yards lunges

2x15 bear crawls

isometric goblet squats:

:10/:10/:10/:10 progressing down to the bottom of a squat, drop the kettle bell and jump.

rest 1:00

5 rounds

p1: 30 calorie sprint

p2: rack hold

p3: bear crawl

3 rounds

cooldown:

ball toss.

conditioning

ryan, john, steve:

warm up 10:00

5:00 row sprint

steve: 1500 meters

john: 1402 meters

pullup ladder 1-7

20/10 front squat push press

15 rounds

15 swings

15 yards bear crawls

300 meters

rest 1:00

3 rounds

cooldown:

30 calorie sprint

rest 2:00

30 calorie sprint

conditioning

catch it with your elbows up.

melissa, nick

warm up 10:00

10:00 movement:

x3 goblet squat

x7 swing

x7 single hand swing

x7 rtw

x7 clean

x7 figure 8

power clean:

5x5 resting 2:00 between each set.

nick @ 125#

melissa @ 65#

2:00 row @ 1,000 meter pace

1:00 bear crawl

:30 rest

3 rounds

endurance

gary, brad, matt:

warm up 10:00

x5 goblet squat

x5 swing

x5 rtw both ways

10 rounds

pullup ladder 1-6

2:00 row

1:00 bear crawl

1:00 rest

2:00 ride

1:00 bear crawl

1:00 rest

2:00 rack hold

1:00 bear crawl

1:00 rest

2 rounds

breathe.

sprint.

ellen, josh:

30/30 kb swings

8 rounds

30/30 push press

4 rounds

atomic situp ladder 1-6-1

15 kb swings

15 yards weighted bear crawls

1:00 sprint row machine

15 yards overhead walk

rest 1:00

3 rounds