Friday’s Workout: 8-1-14

Workout of the Day:
Black and Green options:

In a team of three, complete the following:
Complete 12 farmer’s carries 70#/53 205#/165 to the edge of the pavement and back
2,250 meters on the rower
150 push ups

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Thursday’s Workout: 7-31-14

Thursday’s Strength:

Deadlifts and Pallof Presses! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black Green and Blue Options:

Partner 1 will either perform a deadlift x 3 reps at 85% of 1 RM /deadlifts x 6 reps @ 75% of 1 rep max / deadlifts x 10 reps @ 60% of 1 rep max

Partner 2 will either perform a Standing Pallof press x 5 reps / tall kneeling pallof press x 5 reps on each side / Supine Pallof Press x 5 reps on each side

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:

Complete 3 rounds of the following:
Row as far as possible in 60 seconds
Rest 2 minutes in between efforts

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Wednesday’s Workout: 7-30-14

This week’s skills class will feature the Jerk! Come on by to our Skills class on Wednesday night at 6:30pm to work on your technique!

Workout of the Day:

Black and Green options:
15 minute AMRAP of:
5 pull ups / use band if needed
10 push ups
15 air squats
2 power cleans (135#/95)/ tuck jumps . Add 2 reps to each round that you complete.

Blue:
15 minute AMRAP of:
5 dead hang pull ups
5 banded push ups
5 goblet squats (97-or- 106#/70)
2 clean and jerks (155#/105). Add 2 reps to each round that you complete.

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Tuesday’s Workout: 7-29-14

This week’s skills class will feature the Jerk! Come on by to our Skills Class on Wednesday night at 6:30pm to work on your technique!

Tuesday’s Strength:

Squats and rows! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start.

Partners will have 60 seconds to complete the following work:

Black, Green and Blue Options:
Partner 1 will either perform a front squat x 3 reps at 85% of 1 RM /goblet squat x 10 reps / air squat hold in the bottom position x 60 seconds.

Partner 2 will either perform a pendlay row x 5 reps / 5 one arm dumbbell row x 5 reps on each side / batwing hold for 30 seconds.

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning

For 9 minutes and in the same teams of 3 established during the strength portion of class, complete the following:

Partner 1: push/ pull a sled down to the edge of the pavement and back
Partner 2: complete as many slam balls (20#/14) as possible
Partner 3: rest
Partners will rotate exercises once partner 1 finishes the sled push or pull

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Monday’s Workout: 7-28-14

This week’s skills class will feature the Jerk! Come on by to our Skills class on Wednesday night at 6:30pm to work on your technique!

Workout of the Day:
Black and Green options:
80 double unders /240 singles
70 mountain climbers on each leg
60 burpees
50 kettlebell swings to eye level (70#/53)
40 box jumps (24#/20)
30 ring dips / ring rows
200m run with a 70#/50 sand bag or 20# wall ball
10 Overhead lunges on each leg (45#/25)/ goblet lunge
5 dead hang pull ups/ use a band if needed

Blue:
2 rounds of:
30 burpees
25 kettlebell swings to eye level (88#/62)
200 meter run with a 70#/50 sand bag
15 box jumps (30”/24)
10 front rack lunges (95#/65) on each leg
5 muscle ups
Rest 90 seconds in between rounds.

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Friday’s Workout: 7-25-14

Power Development:

Black: Work up to a heavy single in the jerk. You may use either the push or split variation. Then, take 80% of your heavy single and perform 3 sets of 3 reps.

Green: Explosive standing landmine presses. Complete 5 sets of 5 reps on each arm. Once you have completed these sets. Complete 3 sets of bat wings for 20 seconds each.

Blue: Complete 5 sets of the following: 8 explosive push-ups using a bench or a band, 10 medicine ball slams, 20 mountain climbers on each leg.

For all groups: Complete a 15 second pallof press isometric hold in the half kneeling position on each side.

Conditioning:
Complete 8 rounds of the following:
20 seconds of sumo deadlift high pulls with a (70#/53) kettlebell
10 seconds off
20 seconds of push ups
10 seconds off

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Thursday’s Workout: 7-24-14

Workout of the Day:

Black and Green options:

5 rounds of:
For 3 minutes, complete the following:
Run 400 meters
6 pull ups
With the remaining time, complete as many goblet squats (70#/53) as possible.
Rest 1 minute in between rounds

Blue option: 5 rounds of:

For 2 minutes and 30 seconds, complete the following:
200 meter run with a 70#/50 sandbag
3 muscle ups or 6 dead hang pull ups
With the time remaining, complete as many thrusters (135#/95) as possible
Rest 90 seconds in between each round.

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Wednesday’s Workout: 7-23-14

This week in Skills Class we will be working on the power clean again! For anyone who missed the clean a few weeks back, this is a perfect time to hone your technique! Skills Class will be held on Wednesday night at 6:30pm.

Power Development:

Black: Squat clean: Work up to a heavy single. Then, complete 3 sets of the following complex with 80% of your heavy single: 1 hang squat clean from the high hang, 1 hang squat clean from just below the knees, 1 hang squat clean from the ground.

Green: Explosive back squats: Complete 5 sets of 3 reps with 70% of your 1 rep max. Rest 2 minutes in between these sets. Then complete 1 set with the same weight for as many reps as possible with solid technique. Strive to hit 15-20 reps.

Blue: Complete 5 sets of the following: 1 prowler push down to the edge of the grass for speed. Immediately sprint back and perform 8 tuck jumps. Rest 2 minutes in between efforts.

For all groups: In between your work sets, perform 3 bird dogs on each side, emphasizing a neutral spine.

Conditioning:

21-15-9 of:
Box jumps (24”/20)
Kb swings (70#/53)
Med ball slams (20#/14)

Blue Option:
18-12-6 of
Box jumps (30”/24)
KB swings (88+#/ 62)
Med ball slams (25#/20)

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Tuesday’s Workout: 7-22-14

This week in Skills Class we will be working on the power clean again! For anyone who missed the clean a few weeks back, this is a perfect time to hone your technique! Skills Class will be held on Wednesday night at 6:30pm.

Workout of the Day:

Black, Blue and Green options:

Team workout: in teams of 3:
Each team member will complete 7 rounds at each station
Athletes will work for 60 seconds at each of the following stations, then cycle to the next station when the minute is up:
Station 1: Complete 1 Sled pull (160#/115 or push (90#/60) down to the edge of the pavement and back. Athletes may then rest the remainder of the minute.
Station 2: Row for max calories
Station 3: Complete as many double unders as possible.
Teams will keep track of calories rowed and double unders completed. Combine the two scores to get your team’s final score!

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Monday’s Workout: 7-21-14

Congrats to Jon and Rory Vogel who became parents on Friday! Evelyn Quinn and family is happy, healthy and already home!

This week in Skills Class we will be working on the power clean again! For anyone who missed the clean a few weeks back, this is a perfect time to hone your technique! Skills Class will be held on Wednesday night at 6:30pm.

Power Development:

Black: Squat snatch: Work up to a heavy single. Then, take 80% of that number and perform 3 sets of the following complex: 1 squat snatch snatch from the high hang (pockets), 1 squat snatch from just below the knee and 1 squat snatch from the ground.

Green: Explosive deadlifts: Complete 5 sets of 3 reps at 70% of 1 rep max. Make these reps as fast as possible. Then, using the same weight, complete 1 set of dead stop deadlifts for as many reps as possible without sacrificing solid technique. You should be able to hit 15-20 good reps with this weight.
Blue: Complete 5 sets of the following: 10 deadlifts with a light to moderate load, then 10 banded broad jumps for distance. Rest 2 minutes in between sets.
For all groups: In between each work set, perform a 10 second RKC plank with one leg off the ground, on each leg

Conditioning:

Complete 2 rounds of the following:
45 seconds of Mountain climbers, 15 seconds off
45 seconds of Sledge hammer swings, 15 seconds off
45 seconds of OH lunges 45#/25 /goblet lunges 53#/35/ front rack lunges 95#/65, 15 seconds off
45 seconds of Ring dips /ring rows , 15 seconds off
45 seconds of Wall balls (20#/14)/ goblet squats 53#/35, 15 seconds off

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