Monday’s Workout: 1-11-16

Strength: Black and Green options: Every minute on the minute, for 14 minutes: Even minutes complete: Black: 3 back squats @70-75% of 1 RM Green: 6 goblet squats at a moderate weight Odd Minutes: Choose between: Core Stability Option: RKC Plank for 20 seconds Cardiovascular option:5 burpees Posture fixer option: 10 kettlebell swings 53#/35 (make […]

Friday’s Workout: 1-8-16

Workout of the Day: With a partner, complete the following:   For 5 minutes, Partner 1 completes 5 goblet lunges 53#/35 on each leg / body weight lunges / FRL 115#/75 / FRL 155#/105 Partner 2 completes AMRAP: wall bugs / wall bugs / ring toes to bar / GHD sit ups Rest 1 minute […]

Thursday’s Workout: 1-7-16

Strength: Squat options: Black: Back Squat 3 x 5 @ 75-80% of 1 RM Green: Goblet squat: 3 x 12 Blue: Back Squat 3 x 10 @ 60-65% of 1 RM Purple: Back Squat 4 x 1 @ 90%+ of 1 RM   Upper Body Pull Options Black: Pendlay rows 3 x 6 Green: Batwing […]

Wednesday’s Workout: 1-6-16

Workout: LSD!: 30 minutes Complete 5 minutes in each circuit: Farmer’s carry medley Airdyne Circuit #3 Jump Rope Circuit #4 Circuit #5   LSD Key: Farmer’s Carry Medley Single front rack KB carry Kettlebell farmer’s carry Suitcase KB carry   Cricuit #3 10 Kettlebell swings 53#/35 10 Goblet squats 53#/35 or air squats 10 Squat […]

Tuesday’s Workout: 1-5-16

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 […]

Monday’s Workout: 1-4-16

Workout of the Day: 18 minute AMRAP of: 15 Kettlebell swings 70#/53 / KB swings 53#/35 / 8 power snatches 95#/65 / 6 power snatches 135#/95 15 box jumps 24”/20 / Step ups / 10 box jumps 30”/24 / 8 box jumps 36”/30 30 double unders / 90 singles / 40 double unders / 50 […]