Thursday’s Workout: 3-24-16

Conditioning: Complete the following in a team of 4: For 9 minutes, Complete the following with 2 team members working at a time: From minutes 0-3, complete as many mountain climbers as possible as a team From   minutes 3-6, complete as many lunges as possible as a team  From minutes 6-9, complete as many  […]

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Wednesday’s Workout 3-23-16

Power Development: Black: Work up to a heavy double in the power snatch. Then, complete 1 set of 3 reps at 75-80% of that weight Green: Complete 6 sets of 4 explosive back squats. Start at 60% of 1RM and add weight to each set Blue: Complete 3 sets of 12 reps in the back […]

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Tuesday’s Workout: 3-22-16

Conditioning: Complete the following for time: Row 2,000 meters / Airbike 150 calories 100 double unders / 300 single unders 30 power cleans 135#/95 / 60 slam balls 20#/15 / 20 power cleans 155#/105 / 10 power cleans @ 75% of 1 RM power clean

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Monday’s Workout: 3-21-16

Power Development: Black: Complete 4 sets of the following complex: Power clean + Push Jerk + Split Jerk Start at 60% of 1 RM clean and add weight with each set Green: Complete 6 sets of 4 explosive deadlifts. Start at 60% of 1 RM and add weight with each set Blue: Complete 3 sets […]

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Thursday’s Workout: 3-17-16

Workout of the Day: LSD! 30 minutes of: 3 minutes at each of the following circuits: Circuit # 1 10 Slam Balls 20#/15 5 Body weight lunges on each leg  Circuit #2 10 hanging knee raises 10 air squats Circuit #3 10 step ups on each leg  10 ring rows Circuit #4 10 calories on […]

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Wednesday’s Workout: 3-16-16

Power Development: Every minute, on the minute for 14 minutes in teams of 2: Black:  Even: 2 power snatches @ 80% of 1 rep max power snatch Odd: Rest or work on a mobility drill Green:  Even: 3 explosive back squats @ 60% of 1 rep max  Odd: Half kneeling Pallof Press iso-hold: 20 seconds […]

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Tuesday’s Workout: 3-15-16

Workout of the Day: Black and green options For time: First, run 400 meters / row 400m, then complete: 35-25-15 of: Box jumps 24”/20 / step ups Burpees Wall balls 20#/14 / goblet squats Once you have completed all of the reps, run 400 meters / row 400m Blue and purple options: Sled push 50#/30 […]

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Monday’s Workout: 3-14-16

Power Development:  Every minute, on the minute for 14 minutes in teams of 2: Black:  Even: 2 Power clean and push jerks @ 75-80% of 1 rep max clean and Jerk Odd: rest or work on a mobility drill Green: Even: 3 explosive deadlifts at 60-65% of 1 rep max  Odd:  Hollow rock iso-hold: 20 […]

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