Thursday’s Workout: 12-31-15

Strength: For our Strength work, pick one pull option and one press option to complete. Complete one set of the pull exercise, rest 60-90 seconds, then complete one set of presses. Repeat until all sets have been completed. Pull options: Black: Deadlift 3 x 5 @ 75-80% of 1 RM Green: Deadlift (conventional, trap or […]

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Wednesday’s Workout: 12-30-15

Workout: 18 minute AMRAP of: Black and Green options: 5 goblet lunges on each leg 53#/35 / 5 bodyweight lunges on each leg / 5 FRL’s 115#/75 / 5 FRL’s 135#/95 10 slam balls 20#/14 / med ball slams / 5 power snatches 115#/75 / 5 power snatches 135#/95 10 box jumps 24”/20 / step […]

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Tuesday’s Workout: 12-29-15

Strength: For our Strength work, pick one squat option and one pull option to complete. Complete one set of squats, rest 60-90 seconds, then complete one set of pulls. Repeat until all sets have been completed. Squat options: Black: Back Squat 3 x 5 @ 75-80% of 1 RM Green: Goblet squat: 3 x 12 […]

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Monday’s Workout: 12-28-15

Workout of the Day: LSD! 35 minutes Work through 5 minutes at each circuit Circuit #7 10 airdyne calories 10 kettlebell swings 10 squat thrusts Circuit #8 10 lunges on each leg 10 ring rows 5 push up bridge arm marches on each arm Circuit #9 10 goblet squats 10 hanging knee raises 10 inch […]

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Thursday’s Workout: 12-24-15

Workout of the Day: Black and Green options 12 days of Christmas, GBCF style: 1 muscle up or dead hang pull up 2 power cleans (135#/95) or kettlebell swings 3 burpees 4 box jumps 24”/20 / step ups 5 toes to bar / hanging knee raise 6 goblet squats (70#/53) 7 push ups 8 double […]

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Wednesday’s Workout: 12-23-15

Power Development: FIRST, choose a primary movement and rep scheme: Black: 8 sets of 2 power cleans starting at 60% of 1 RM and working up Green: Complete 10 sets of 3 explosive deadlifts at 55% of 1 rep max and working up in weight. Blue: 10 sets of 15 kettlebell swings 53#/35 Purple: Complex […]

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Tuesday’s Workout: 12-22-15

LSD! 50 minutes! Circuit: Circuit #1: 10 minutes Circuit #2: 10 minutes Circuit #3: 10 minutes Circuit #4: 10 minutes Circuit #21: 10 minutes Guidelines: Keep your heart rate in between 130 and 150 beats per minute (or a 6-7 out of 10 as far as intensity goes) throughout the duration of the training session. […]

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Monday’s Workout: 12-21-15

Power Development: FIRST, choose a primary movement and rep scheme: Black: 8 sets of 2 power snatches starting at 60% of 1 RM and working up in weight Green: 10 sets of 3 explosive back squats starting at 55% of 1 RM and working up in weight Blue: 8 sets of 5 explosive goblet squats […]

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Friday’s Workout: 12-18-15

Power Development: Black: 5 high hang power snatches, 5 snatch grip RDL’s. Complete 4 sets. Start with 60-65% of 1 full snatch 1 rep max. Green: Every minute on the minute for 14 minutes complete: Even minutes: 4 explosive deadlifts with 65% of 1 rep max Odd minutes: Complete 5 double KB dead bugs on […]

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Thursday’s Workout: 12-17-15

Workout of the Day: “LSD!” 35 minute Circuit: 5 minutes of: Airdyne / jump roping / rowing / step ups For 10 minutes, complete: 30 seconds of (you choose the movement): mountain climbers / kettlebell swings / slam balls / air squats 30 seconds of rest 5 minutes of: Airdyne / jump roping / rowing […]

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