Friday’s Workout: 2-3-17

Power Development: 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 arm. Once you have completed these sets. Complete […]

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Thursday’s Workout: 2-2-17

Conditioning: Black or RX: 4 rounds for time of: 1 minute of Rowing for calories 1 minute of Overhead Squats 75#/55 1 minute of Ring rows 1 minute of Thrusters 75#/55 1 minute of rest Green or Scaled: 4 rounds for time of: 1 minute of Rowing for calories 1 minute of Overhead squats with […]

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Wednesday’s Workout: 2-1-17

Power Development: Black Option: Power or squat clean: Work up to a heavy single. Then, complete 3 sets of singles with 75-80% of your heavy single with a 2 second pause just off the ground. Green Option: Explosive back squats: Complete 5 sets of 3 reps with 65% of your 1 rep max. Rest as […]

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Tuesday’s Workout: 1-31-17

Conditioning: Black or RX: 5 rounds of: Complete as many rounds as possible in 3 minutes of: 6 Overhead lunges with a plate 45#/25 on each leg 12 Wall balls 20#/14 20 Double unders Rest 1 minute in between rounds Green or Scaled: 5 rounds of: Complete as many rounds as possible in 3 minutes […]

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Monday’s Workout: 1-30-17

Power Development: Black Option: Power or squat snatch: Work up to a heavy single. Then, take 75-80% of that number and perform 3 sets of a single with a 2 second pause just above the ground. Green Option: Explosive deadlifts: Complete 5 sets of 3 reps at 65% of 1 rep max. Make these reps […]

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Friday’s Workout: 1-27-17

Strength: Black option: Deadlift: 4-3-2-5. Pick a load between 80-85% of 1 RM and use it for all 4 sets. Add a small amount of weight to last week’s effort. In between each set, complete one of the following: Rest 6 push up position plate slides on each arm 6 Pull ups Green option: Deadlift […]

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Thursday’s Workout: 1-26-17

Conditioning: Black or RX: Team workout for 24 minutes: In a team of 3 complete the following: Team member #1: 200 meter row Team member #2: AMRAP Hang Power Snatches 75#/55 Team member #3: Bar hang hold Team members will rotate once #1 completes the row. Score will be number of hang power snatches completed […]

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Wednesday’s Workout: 1-25-17

Strength: Black Option: Bench Press or shoulder press: 4-3-2-5 Pick a load between 80-85% of 1 RM and use it for all 4 sets. Add a small amount of weight onto last week’s effort. In between each set, complete one of the following: Rest 6 Hanging Straight leg raises  6 Front racked lunges on each […]

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Tuesday’s Workout: 1-24-17

Conditioning: Black or RX:  GBCF 7 7 rounds of: 7 push ups 7 Front Squats 95#/65 7 toes to bar 7 burpees 7 box jumps 24”/20 7 Power Snatches 95#/65 7 pull ups Green or Scaled: GBCF 7 7 rounds of: 7 Assisted push ups 7 Goblet Squats 53#/35 7 Hanging Knee Raises / Hanging […]

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Monday’s Workout: 1-23-17

Strength: Black option: Back Squat: 4-3-2-5. Pick a load between 80-85% of 1 RM and use it for all 4 sets. Add a small amount of weight from last week’s effort. In between each set, complete one of the following: Rest 6 Ring Fallouts 6 Pendlay Rows with a moderate load Green option: Goblet Squats […]

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