Friday’s Workout: 5-5-17

Power Development: Black: Thruster – don’t know where your 1 RM is in the thruster? use today to find out!! 3 @ 73% of 1 RM 3 @ 78% of 1 RM 2 @ 83% of 1 RM 1 @ 88% of 1 RM Green: Pause Bench Press 4 sets of 6 reps. Pause for […]

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Thursday’s Workout: 5-4-17

Conditioning: Black or RX: 21 minutes of: Minute 1: Row for calories for 30 seconds  / rest 30 seconds Minute 2: AMRAP Overhead squats 75#/55 for 30 seconds / rest for 30 seconds Minute 3: AMRAP Push ups for 30 seconds / rest 30 seconds Green or Scaled: 21 minutes of: Minute 1: Row for […]

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Wednesday’s Workout: 5-3-17

Power Development: Black: Power or Squat Snatch  3 @ 73% of 1 RM 3 @ 78% of 1 RM 2 @ 83% of 1 RM 1 @ 88% of 1 RM Green: Snatch grip deadlifts 4 sets of 6 reps. Start with 55% of 1RM deadlift. Work up with each set if you feel you […]

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Tuesday’s Workout: 5-2-17

Conditioning: Black or RX: 5 rounds: 400 meter run 8 deadlifts 225#/155 16 Wall Balls 20#/14 Green or Scaled: 5 rounds: 400 meter row 8 Deadlifts 185#/115 16 Air Squats Blue or RX+: 5 rounds: 25/20 Air-Bike Calories 8 Deadlifts 275#/185 16 Wall Balls 20#/14

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Monday’s Workout: 5-1-17

Power Development: Black: Squat clean and Jerk: 3 @ 73% of 1 RM 3 @ 78% of 1 RM 2 @ 83% of 1 RM 1 @ 88% of 1 RM Green: Pause Back Squat 4 sets of 5 reps. Pause for an honest 3 seconds at the bottom Start with 60% of 1RM. Work […]

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Friday’s Workout: 4-28-17

Power Development: Black: Thruster – don’t know where your 1 RM is in the thruster? use today to find out!! 3 @ 70% of 1 RM 3 @ 75% of 1 RM 2 @ 80% of 1 RM 1 @ 85% of 1 RM Green: Pause Bench Press 4 sets of 6 reps. Start with […]

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Thursday’s Workout: 4-27-17

Black or RX: From minutes 0-6, complete a 800 meter run. Then complete as many shoulder to overhead 95#/65 reps in the remaining time. Rest from minutes 6 to 8, then: From minutes 8-12, complete a 400 meter run. then complete as many power snatches 95#/65 in the remaining time. Rest from minutes 12 to […]

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Wednesday’s Workout: 4-26-17

Power Development: Black: Power or Full Snatch  3 @ 70% of 1 RM 3 @ 75% of 1 RM 2 @ 80% of 1 RM 1 @ 85% of 1 RM Green: Snatch grip deadlifts 4 sets of 6 reps. Start with 55% of 1RM deadlift. Work up with each set if you feel you […]

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Tuesday’s Workout: 4-25-17

Conditioning: Black or RX: 5 rounds for time of: 10 Toes to bar 15 Push ups 20 Box jumps 24”/20 25 Wall balls 20#/14 Green or Scaled: 5 rounds for time of: 10 Hanging knee raises / hanging straight leg raises / PUBAMS 15 Assisted Push ups 20 Step ups 24”/20 25 Air Squats  Blue […]

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