Friday’s Workout: 11-4-16

Conditioning: With a partner, one person works, while the other rests complete: 4 rounds of: Black or Rx 5 squat cleans 155#/105 30 burpees 40 wall balls 20#/14 50 double unders Green or Scaled 10 goblet squats 70#/53 30 squat thrusts 40 Air squats 150 single unders Blue or Rx+ 5 squat cleans 205#/135 30 […]

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Thursday’s Workout: 11-3-16

Power Development: Work on your Performance Challenge Template, -or- Black:  Work up to a heavy single in the jerk. You may use either the push or split variation. Then, take 75-80% of your heavy single and perform 3 sets of 3 reps.  Green:   Explosive landmine presses. Complete 5 sets of 5 reps on each […]

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Wednesday’s Workout: 11-2-16

Conditioning: In 20 minutes, complete as many rounds of the following as possible: Black or RX  5 pull ups 10 push ups  15 air squats 10 thrusters 95#/65 Green or Scaled 5 assisted pull ups 10 assisted push ups 15 air squats 10 bucket tosses 20#/15 Blue or RX+ 5 Pull ups 10 push ups […]

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Tuesday’s Workout: 11-1-16

Power Development: Work on your Performance Challenge Template -or- Black: Power or squat 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:  Explosive […]

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Monday’s Workout: 10-31-16

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

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Friday’s Workout: 10-28-16

Power Development: Work on your Performance Challenge Template, or Test your Performance Movement or: Black:  Work up to a heavy single in the jerk. You may use either the push or split variation. Then, take 75-80% of your heavy single and perform 3 sets of 3 reps.  Green:   Explosive landmine presses. Complete 5 sets […]

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Thursday’s Workout: 10-27-16

Conditioning:  5 rounds for time of: 5 lunges on each leg 95#/65 / goblet lunge 70#/53 / front rack lunge 135#/95 10 hang cleans 95#/65 / KB swings 70#/53 x 2 / hang cleans 135#/95 15 push ups / Assisted push ups 20 calories on the rower or the Air-bike 50 double unders / 150 […]

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Wednesday’s Workout 10-26-16

Power Development: Work on your Performance Challenge Template, or Test your Performance Movement or: Black: Power or squat 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 […]

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Tuesday’s Workout: 10-25-16

Conditioning: 10 rounds for time of: 7 Power Clean 75#/55 / KB swings 70#/53 / Power clean 95#/65 7 Front Squats 75#/55 / Goblet squats 70#/53 / Front Squat 95#/65 7 Push Jerks 75#/55 / push ups / Push jerks 95#/65

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Monday’s Workout: 10-24-16

Power Development: Work through your Performance Template or Test your Performance movement or: Black: Power or squat snatch: Work up to a heavy single. Then, take 75-80% of that number and perform 2 sets of the following complex: 1 snatch from the high hang (pockets), 1 snatch from just below the knee and 1 snatch […]

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