Friday’s Workout: 6-2-17

Strength Black: Bench Press Contrasts – Try to improve your AMRAP set! Contrast #1 2 reps @ 84% of 1 RM 6 reps @ 70% of 1 RM Contrast #2 2 Reps at 87% of 1 RM 6 reps at 70% of 1 RM Contrast # 3 2 Reps at 90% of 1 RM AMRAP […]

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Thursday’s Workout: 6-1-17

Conditioning: Black or RX: 5 rounds for time of: 7 Squat snatches 95#/65 14 Toes to bar 21 Burpees Green or Scaled: 5 rounds for time of: 14 Bucket tosses 20#/15 14 Hanging knee raises / straight leg raises / PUBAMS 21 Squat thrusts Blue or RX+: 5 rounds for time of: 7 Squat snatches […]

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Wednesday’s Workout: 5-31-17

Strength: Black: Deadlift Contrasts – Try to improve your AMRAP set! Contrast #1 2 reps @ 84% of 1 RM 6 reps @ 70% of 1 RM Contrast #2 2 Reps at 87% of 1 RM 6 reps at 70% of 1 RM Contrast # 3 2 Reps at 90% of 1 RM AMRAP reps […]

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Tuesday’s Workout: 5-30-17

Conditioning: Black or RX: With a partner, complete the following: For 6 minutes, complete: Partner 1: Sprint to the edge of the pavement and back Partner 2: AMRAP power cleans 115#/75 Switch exercises once partner 1 finishes the run. Rest 1 minute For 6 minutes, complete: P1: Row 10 calories P2: AMRAP Push jerks 115#/75 […]

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Monday’s Workout: 5-29-17

Workout of the Day Black or RX : “Murph”  20# weight vest is optional! 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Break this into: 20 rounds of: 5 pull ups 10 push ups 15 air squats Green or Scaled: “Scaled Murph” Run 800 meters 50 ring rows or […]

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Friday’s Workout: 5-26-17

Strength: Black: Deadlift Contrasts Contrast #1 2 reps @ 82% of 1 RM 6 reps @ 70% of 1 RM Contrast #2 2 Reps at 85% of 1 RM 6 reps at 70% of 1 RM Contrast # 3 2 Reps at 88% of 1 RM AMRAP reps at 70% of 1 RM Green: Deadlift […]

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Thursday’s Workout: 5-25-17

Conditioning: Black or RX: In 20 minutes, complete as many rounds and reps as possible of the following: 4 Pull ups 8 Power Snatches 95#/65 30 Double unders Green or Scaled: In 20 minutes, complete as many rounds and reps as possible of the following: 4 Assisted pull ups 16 Slam Balls 20#/15 90 Single […]

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Wednesday’s Workout: 5-24-17

Strength: Black: Bench Press Contrasts Contrast #1 2 reps @ 82% of 1 RM 6 reps @ 70% of 1 RM Contrast #2 2 Reps at 85% of 1 RM 6 reps at 70% of 1 RM Contrast # 3 2 Reps at 88% of 1 RM AMRAP reps at 70% of 1 RM Green: […]

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Tuesday’s Workout: 5-23-17

Conditioning: Black or RX: Run 800 meters 15 Deadlifts 225#/155 30 Dumbbell Snatches (total) 50#/35 45 Wall Balls 20#/14 60 Overhead lunges (total) 45#/25 45 Wall Balls 20#/14 30 Dumbbell Snatches (total) 50#/35 15 Deadlifts 225#/155 Run 800 meters Green or Scaled: Row 800 meters 15 Deadlifts 185#/115 30 Kettlebell Swings 53#/35 45 Air Squats […]

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Monday’s Workout: 5-22-17

Strength: Black: Front Squat Contrasts Contrast #1 2 reps @ 82% of 1 RM 6 reps @ 70% of 1 RM Contrast #2 2 Reps at 85% of 1 RM 6 reps at 70% of 1 RM Contrast # 3 2 Reps at 88% of 1 RM AMRAP reps at 70% of 1 RM Green: […]

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