Friday’s Workout: 12-30-16

Conditioning: Black or Rx option: First, Complete as many rounds and reps as possible in 4 minutes of: 4 Pull ups 8 Deadlifts 225#/155 Rest 2 minutes, and then… Complete as many rounds and reps as possible in 4 minutes of: 4 Power Cleans 155#/105 8 Push ups Rest 2 minutes, and then… Complete as […]

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Thursday’s Workout: 12-29-16

Power Development: Black: Every minute on the minute, for 14 minutes, complete: Even Minutes: 2 Power Snatches starting at 75-80% of 1 RM. Increase the load throughout the EMOM if you feel you can  Odd Minutes: Choose from: Rest, 5 Ring Fallouts, or 5 Pendlay Rows with a moderate load  Green: Every minute on the […]

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Wednesday’s Workout: 12-28-16

Conditioning: Black or RX Option: 10 rounds of: 3 Squat Cleans 155#/105 10 Burpees Green or Scaled Option: 10 rounds of: 5 Slam Balls 20#/15 5 Goblet Squats 70#/53 10 Squat Thrusts Blue or RX+ Option: 10 rounds of: 3 Squat Cleans 205#/135 10 Burpees

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Tuesday’s Workout: 12-27-16

Power Development: Black: Every minute on the minute, for 14 minutes, complete: Even Minutes: 2 power cleans starting at 75-80% of 1 RM. Increase the load throughout the EMOM if you feel you can. Odd Minutes: Choose from: Rest, 5 Hanging Straight Leg Raises or Jerk practice with a PVC pipe Green: Every minute on […]

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Monday’s Workout: 12-26-16

Conditioning: Black or RX Option: 30 Calories on the rower 30 Hang cleans 95#/65 30 Toes to bar 30 Air-bike Calories 30 Front Racked Lunges (total) 95#/65 30 Box Jumps 24”/20 30 Burpees 30 Thrusters 95#/65 30 Push ups 30 Kettlebell Swings 70#/53 Green or Scaled option: 30 Calories on the rower 30 Slam Balls […]

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Friday’s Workout: 12-23-16

Conditioning: 12 days of Christmas, GBCF style: Like the song, “The 12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.  Black or Rx option: 1 dead hang pull up 2 Power Snatches 95#/65 3 Burpees 4 Box jumps 24”/20 5 Toes to bar 6 Front […]

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Thursday’s Workout: 12-22-16

Strength: Black option: Deadlifts Contrast 1 Set 1: 87.5% x 1 rep Set 3: 67.5% x 6 reps Contrast 2 Set 1: 90% x 1 rep Set 3: 72.5% x 6 reps Contrast 3 Set 1: 92.5%  x 1 rep Set 3: 77.5% x 6 reps Green Option: Deadlifts – add a small amount of weight to you efforts from last […]

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Wednesday’s Workout: 12-21-16

Strength:  Black option: Bench Press or Overhead Press Contrast 1 Set 1: 87.5% x 1 rep Set 2: 67.5% x 6 reps Contrast 2 Set 1: 90% x 1 rep Set 2: 72.5% x 6 reps Contrast 3 Set 1: 92.5%  x 1 rep Set 2: 77.5% x 6 reps Green Option: Landmine Contrast – add a small amount of weight […]

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Tuesday’s Workout: 12-20-16

Conditioning: Black or Rx: 5 Rounds for time of: 5 Pull ups 10 Clean and Jerks 115#/75 15 Bar over Burpees Green or Scaled: 5 rounds of time of: 5 Assisted pull ups or ring rows 15 bucket tosses 20#/15 15 Squat Thrusts Blue or RX+ 5 rounds for time of: 5 Muscle ups 10 […]

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Monday’s Workout: 12-19-16

Strength: Black option: Front Squat Contrast Contrast 1 Set 1: 87.5% x 1 rep Set 2: 67.5% x 6 reps Contrast 2 Set 1: 90% x 1 rep Set 2: 72.5% x 6 reps Contrast 3 Set 1: 92.5%  x 1 rep Set 2: 77.5% x 6 reps Green Option: Goblet Squat Contrast – add a small amount of weight to […]

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