Friday’s Workout: 12-4-15

Strength: Every minute, on the minute for 14 minutes in teams of 2: First, choose an EVEN movement and rep scheme Black: 2 Deadlifts @ 80-85% of 1 RM Green: 6 deadlifts @ a moderate weight Blue: 8 deadlifts @ 60% of 1 RM Purple: 1 squat clean and Jerk @ 85-90+ of 1 RM […]

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Thursday’s Workout: 12-3-15

Workout of the Day: In 5 minutes, complete as many rounds as possible: 4 pull ups / 8 ring rows / 4 pull ups / 4 muscle ups 12 kettlebell swings 70#/53 / 12 kb swings 53#/35 /8 power cleans 135#/95 / 8 power cleans 155#/105 Rest 60 seconds In 5 minutes, complete as many […]

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Wednesday’s Workout: 12-2-15

Strength: Every minute, on the minute for 14 minutes in teams of 2: First, choose an EVEN movement and rep scheme Black: Bench Press: 2 reps @ 80-85% of 1 RM Green: 8 Landmine Presses on each arm or 8 3-point rows on each arm Blue: 5 Bench Presses @ 65-70% of 1 RM Purple: […]

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Tuesday’s Workout: 12-1-15

Workout: 5 rounds of: In 3 minutes, Complete as many rounds as possible of: 3 Deadlifts 185#/115 / kettlebell deadlifts 70#/53 / deadlifts 255/170 / deadlifts 315#/225 6 push ups 9 wall balls 20#/14 / air squats / thrusters 75#/55 / thrusters 95#/65 1 minute of Rest

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Monday’s Workout: 11-30-15

Strength: Every minute, on the minute for 14 minutes in teams of 2: First, choose an EVEN movement: Black: 2 Front Squats @ 80-85% of 1 RM Green: 8 goblet squats or 4 Reverse lunges on each leg Blue: 5 Front squats @ 65-70% of 1 RM Purple: 1 squat clean @ 85-90% of 1 […]

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Friday’s Workout: 11-27-15

Workout: “LSD!” 45 minute Circuit: Airdyne / jump roping / rowing : 5 minutes For 15 minutes, complete: 30 seconds of mountain climbers 30 seconds of rest Airdyne / jump roping / rowing : 5 minutes For 15 minutes, complete 30 seconds of burpees / squat thrusts 30 seconds of rest Airdyne / jump roping […]

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Wednesday’s Workout: 11-25-15

Strength: Pull options: Black: Deadlift 3 x 3 @ 80-85% of 1 RM, then 1 set of 10 reps @ 60% Green: Deadlift (conventional, trap or sumo deadlift): 3 x 6 reps at a moderate weight, then 1 set of 12 reps Blue: Deadlfit: 3 x 10 @ 65-70% of 1 RM, then 1 set […]

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Tuesday’s Workout: 11-24-15

Workout of the Day: Black and green options: “The GBCF 7” 7 rounds of: 7 push ups 7 goblet squats (70#/53) 7 knees to elbows / 7 PUBAMS on each arm 7 burpees 7 box jumps (24”/20) 7 kettlebell swings to eye level (70#/53) 7 pull ups 35 minute time cap! Green: Newer athletes: complete […]

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Monday’s Workout: 11-23-15

Strength: Squat options: Black: Back Squat 3 x 3 @ 80-85% of 1 RM, then 1 set of 10 reps @ 60% Green: Goblet squat: 3 x 8 reps, then 1 set of 12 reps Blue: Back Squat 3 x 8 @ 65-70% of 1 RM, then 1 set of 15 reps Purple: Back Squat […]

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