Friday’s Workout 2-5-16

Power Development: Black:  Work up to a heavy single in the push press. Then, take 75-80% of your heavy single and perform 3 sets of 3 reps.  Green:   Complete 6 sets of 8 reps in the 3 point row on each arm. Start with a light weight and work up. Blue:   Explosive standing […]

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Thursday’s Workout 2-4-16

Workout: LSD! 30 minute: Complete 5 minutes at the following stations: Kettlebell circuit Bodyweight circuit #1 Bodyweight circuit #2 Bodyweight circuit #3 Med ball circuit Farmer’s carry circuit 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 […]

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Wednesday’s Workout: 2-3-16

Power Development: Black: Power clean: Work up to a heavy single. Then, complete 2 sets of the following complex with 75-80% of your heavy single: 1 hang clean from the high hang, 1 clean from just below the knees, 1 clean from the ground. Green: Goblet squats or back squats. Complete 6 sets of 8 […]

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Tuesday’s Workout: 2-2-16

Workout of the Day Black and  Green options: 3 rounds of the following: 1 minute of wall balls (20#/14) / goblet squats or air squats  1 minute of burpees / squat thrusts 1 minute of box jumps (24#/20) / step ups 1 minute of mountain climbers 1 minute of slam balls 20#/15 1 minute of […]

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Monday’s Workout: 2-1-16

Power Development: Black: Power snatch: Work up to a heavy single. Then, take 75-80% of that number and perform 2 sets of the following complex: 1 power snatch from the high hang (pockets), 1 power snatch from just below the knee and 1 power snatch from the ground. Green:   Complete 6 sets of 8 […]

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Friday’s Workout 1-29-16

Power Development: Black:  Work up to a heavy single in the push press. Then, take 75-80% of your heavy single and perform 3 sets of 3 reps.  Green:   Complete 6 sets of 8 reps in the 3 point row on each arm. Start with a light weight and work up. Blue:   Explosive standing […]

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Thursday’s Workout: 1-28-16

Workout of the Day: LSD: 30 minutes Complete the following while working to keep you heart rate between 125-145 beats per minute For 10 minutes complete: 40 seconds of either: rowing, airdyne, step ups or jump roping 20 seconds of rest Then, for 10 minutes, complete: 40 seconds of either: kettlebell swings 53#/35, squat thrusts, […]

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Wednesday’s Workout: 1-27-16

Power Development: Black: Power clean: Work up to a heavy single. Then, complete 2 sets of the following complex with 75-80% of your heavy single: 1 hang clean from the high hang, 1 clean from just below the knees, 1 clean from the ground. Green: Goblet squats or back squats. Complete 6 sets of 8 […]

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Tuesday’s Workout 1-26-16

Workout of the Day: Black and  Green options: 5 rounds of: For 3 minutes, complete as many rounds as possible of: 3 pull ups / Assisted pull ups 6 goblet lunges (3 on each leg) 53#/35 / bodyweight lunges (3 on each leg)  9 burpees Rest 1 minute in between rounds Blue and Purple options: […]

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Monday’s Workout: 1-25-16

Power Development: Black: Power snatch: Work up to a heavy single. Then, take 75-80% of that number and perform 2 sets of the following complex: 1 power snatch from the high hang (pockets), 1 power snatch from just below the knee and 1 power snatch from the ground. Green:   Complete 6 sets of 8 […]

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