Friday’s Workout: 6-5-15

Power Development: Black: Complex #6: 1 clean deadlift, 1 hang squat clean from below the knee, 2 front squats, 1 jerk. Complete 4 work sets. Start with 75-80% of 1 rep max clean and jerk. In between sets, complete 4 side bridge leg slides against the wall on each leg. Green: Complete 10 sets of […]

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Thursday’s Workout 6-4-15

Workout of the Day: Black and Green options: Every minute, on the minute, for 20 minutes, complete the following: Even minutes: sprint to edge of pavement and back and complete 10 med ball slams (20#/14) Odd minutes: complete 20 double unders / 60 singles, then 12 kettlebell swings (70#/53) to eye level Blue group: EMOM […]

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Wednesday’s Workout: 6-3-15

Power Development: Black: Complex #5: Shankle complex: 1 clean grip deadlift, 3 hang pulls from the hip, 1 hang squat clean, 1 jerk. Complete 4 work sets. Start with 75% of 1 rep max clean and jerk and work up. In between sets , complete 3 elevate, shrug and lift off reps. Green: Complete 10 […]

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Tuesday’s Workout: 6-2-15

Workout of the Day: Black and Green options: 5 rounds for time: 5 pull ups / banded pull ups 10 bar facing burpees / kettlebell facing burpees 10 squat cleans135#/95 / goblet squats 10 box jumps 24”/20 / step ups Blue group: 4 rounds for time: 4 muscle ups 10 bar facing burpees 10 squat […]

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Monday’s Workout: 6-1-15

Power Development: Black: Complex #4: 1 snatch grip deadlift, 1 full snatch below the knee, 2 Overhead squats. Complete 4 total sets. Start work sets with 80% of 1 rep max full snatch and work up. In between each set, complete an RKC plank hold for 10 seconds. Green: Complete 10 sets of 3 explosive […]

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Friday’s Workout: 5-29-15

Power Development: Black: high hang power snatches, 5 snatch grip RDL’s. Complete 4 sets. Start with 65-70% of 1 full snatch 1 rep max. Complete: 5 dead bugs on each side Green: Every minute on the minute for 14 minutes complete: Even minutes: 4 explosive deadlifts with 55% of 1 rep max Odd minutes: complete […]

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Thursday’s Workout: 5-28-15

Workout of the Day: Black and Green options: Buy in: 50 double unders / 150 singles 10-1 descending ladder of: Thrusters (95#/65) / wall balls (20#/14) or goblet squats In between each set of thrusters or wall balls, run 200 meters Buy out: 50 double unders / 150 singles Blue group: Buy in: 75 double […]

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Wednesday’s Workout: 5-27-15

Power Development: Black: Complex #2: 1 snatch grip deadlift, 1 power snatch, 1 full snatch. Complete 4 sets. Start your sets with 75-80% of 1 rep max. Complete 4 Pallof presses in between each set. Green: Every minute on the minute for 14 minutes complete: Even minutes: 4 explosive landmine presses on each arm Odd […]

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Tuesday’s Workout 5-26-15

Workout of the Day: Black, Green, and blue options: With a partner, complete the following: For 4 minutes, complete: Partner 1: sprint to the edge of the pavement and back Partner 2: AMRAP medicine ball slams Switch exercises once partner 1 finishes the run. Rest 1 minute For 4 minutes, complete: P1: farmer’s carry (70#/53) […]

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Monday’s Workout 5-25-15

Workout of the Day: Black: “Murph” 20# weight vest is optional! 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Break this into: 20 rounds of: 5 pull ups 10 push ups 15 air squats Green: “Scaled Murph” Run 800 meters 50 ring rows or banded pull ups 100 push-ups […]

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