Friday’s Workout: 3-31-17

Conditioning: Black or RX: Teams of 3 complete as many rounds as possible in 20 minutes of the following: 8 Front Racked Lunges (4 on each leg) 95#/65 20 Kettlebell Swings 70#/53 Athlete 1 and 2 start on the couplet (one athlete working at a time). Athlete 3 starts on a rower and completes a […]

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Thursday’s Workout: 3-30-17

Conditioning: Black option: Bench Press Waves Wave 1 Set 1: 75% x 1 rep Set 2: 75% x 2 reps Set 3: 75% x 3 reps Wave 2 Set 1: 80% x 1 rep Set 2: 80% x 2 reps Set 3: 80% x 3 reps Wave 3 Set 1: 83%  x 1 rep Set 2: 83% x 2 reps Set 3: 83% x […]

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Wednesday’s Workout: 3-29-17

Conditioning: Black or RX: Complete as many rounds and reps in 15 minutes of: 12 Push ups 12 Box Jumps 24”/20 12 Deadlifts 185#/115 Green or Scaled: Complete as many rounds and reps in 15 minutes of: 12 Assisted Push ups 12 Step ups (6 on each leg) 12 Deadlifts 135#/95 Blue or RX+: Complete […]

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Tuesday’s Workout: 3-28-17

Strength:  Black option: Back Squat Waves Wave 1 Set 1: 75% x 1 rep Set 2: 75% x 2 reps Set 3: 75% x 3 reps Wave 2 Set 1: 80% x 1 rep Set 2: 80% x 2 reps Set 3: 80% x 3 reps Wave 3 Set 1: 83%  x 1 rep Set 2: 83% x 2 reps Set 3: 83% x […]

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Monday’s Workout: 3-27-17

Conditioning: Black or RX: In 18 minutes, complete as many rounds and reps of: 15 Wall Balls 20#/14 12 Burpees 9 Toes to bar 6 Squat Cleans 135#/95 Green or Scaled: In 18 minutes, complete as many rounds and reps of: 15 Air Squats 12 Squat Thrusts 9 Hanging knee raises / hanging straight leg […]

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Thursday’s Workout: 3-23-17

Conditioning: Black or RX: Every minute, on the minute, for 20 minutes, complete the following work. Rest the remainder of the minute. Minute 1: 10/8 calories on the rower Minute 2:  8 Toes to bar Minute 3:  12 Wall Balls 20#/14 Minute 4:  6 Power Snatches 95#/65 Green or Scaled: Every minute, on the minute, […]

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Wednesday’s Workout: 3-22-17

Power Development: Black: Complete the following complex: 1 snatch grip deadlift, 1 squat snatch (or power snatch if you are new to the olympic lifts), 1 overhead squat. Work up to a heavy complex, then drop the weight by 20% and perform 2 additional complexes. Rest as needed in between attempts.    Green: Bench press: […]

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Tuesday’s Workout: 3-21-17

Conditioning: Black or RX: For time: 10 Shoulder to Overhead 95#/65 20 Front racked lunges (total) 95#/65 30 Kettlebell Swings 70#/53 40 Burpees 50 Double unders 40 Burpees 30 Kettlebell Swings 70#/53 20 Front racked lunges (total) 95#/65 10 Shoulder to overhead 95#/65 Green or Scaled: For time: 15 Ring rows 20 Goblet lunges (total) […]

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Monday’s Workout: 3-20-17

Power Development: Black: Complete the following complex: 1 deadlift, 1 squat clean (or power clean if you are new to the olympic lifts), 1 front squat, 1 jerk. Work up to a heavy complex, then drop the weight by 20% and perform 2 additional complexes. Rest as needed in between attempts. Try to add a […]

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