Friday’s Workout: 8-4-17

Conditioning: Black or Rx: With a partner, complete the runs together and the cleans one person at a time: Run 800 meters 40 power cleans (total for the team) 95#/65 Run 400 meters 30 power cleans 115#/75 Run 200 meters 20 power cleans  135#/95 Run to the edge of the pavement and back 10 power […]

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Thursday’s Workout: 8-3-17

Strength:  Ratchet loading: Black: Front Squat. Rest as needed in between setsand in between ratchets Ratchet 1 3 reps @ 70% 5 reps @ 70% Ratchet 2 3 reps @ 75% 5 reps @75% Ratchet 3 3 reps @ 80% 5 reps @ 80%   Green: Goblet Squat. Rest as needed in between setsand in […]

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Wednesday’s Workout: 8-2-17

Conditioning: Black or Rx: 8 rounds of: In 90 seconds, complete the following: 5 Front racked lunges on each leg 95#/65 10 Push ups With the remaining time, complete as many double unders as possible Rest 1 minute in between each round     Green or Scaled: 8 rounds of: In 90 seconds, complete the […]

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Tuesday’s Workout: 8-1-17

Strength:  Ratchet loading:  Black: Deadlift. Rest as needed in between sets and in between ratchets Ratchet 1 3 reps @ 70% 5 reps @ 70% Ratchet 2 3 reps @ 75% 5 reps @75% Ratchet 3 3 reps @ 80% 5 reps @ 80%   Green: Deadlift. Rest as needed in between sets and in […]

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Monday’s Workout: 7-31-17

Conditioning:  Black or Rx:  5 rounds for time of: 7 Squat cleans 135#/95 14 box jumps 24”/20 400 meter run   Green or Scaled:  5 rounds of: 7 Goblet squats 70#/53 14 Step ups  (7 on each leg) 400 meter row   Blue or Rx+: 5 rounds of: 7 Squat cleans 165#/110 10 Box jumps […]

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Friday’s Workout: 7-28-17

Power Development: Black: Push Press Work up to a heavy single. Take 75% of that and complete 3 sets of 4 reps   Green: Explosive Push Ups Complete 5 sets of 6 reps of explosive push-ups. Use a band if needed   Blue: Jerk Work up to a heavy single. Take 75% of that and […]

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Thursday’s Workout: 7-27-17

Conditioning: Black or Rx: 5 rounds of: 8 Front racked lunges on each leg 95#/65 8 Shoulder to overhead 95#/65 16 Box jump overs 24”/20   Green or Scaled: 5 rounds of: 8 Goblet lunges or bodyweight lunges on each leg 70#/53 8 Ring rows 16 step up and overs 20”/16   Blue or Rx+: […]

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Wednesday’s Workout: 7-26-17

Power Development: Black: Power Cleans Work up to a heavy single. Then take 75% and complete 2 complexes of 1 high hang (pockets) Power Clean 1 Hang Power Clean (just above the knee) 1 Power Clean from the floor   Green: Explosive Back Squats Use 65% of 1 RM and perform 5 sets of 4 […]

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Tuesday’s Workout: 7-25-17

Conditioning: Black or Rx:  3 rounds of the following: 6 minute AMRAP of: First, complete 4 rounds of: 3 Dead hang pull ups 9 Push ups 12 Wall Balls 20#/14 Then with the remaining time, complete as many clean and jerks 135#/95 as possible Rest 2 minutes in between each round   Green or Scaled: Complete […]

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Monday’s Workout: 7-24-17

Power Development:  Black: Power Snatch Work up to a heavy single. Then take 75% and complete 2 complexes of: 1 High hang (pockets) Power Snatch 1 Hang Power Snatch (just above the knee) 1 Power snatch from the floor   Green: Explosive Deadlifts 65% of 1RM and complete 5 sets of 4 explosive deadlifts. Then complete 1 […]

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