Friday’s Workout: 9-1-17

Power Development: Black: Power Clean: 1 set of 4 reps @ 75% of 1 RM 1 Set of 3 reps @ 80% of 1 RM 1 Set of 2 reps @ 85% of 1 RM 1 set of 1 rep @ 90% of 1 RM 1 set of 3 reps @ 80% of 1 RM […]

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Thursday’s Workout: 8-31-17

Black or Rx: Complete 24 minutes of as many rounds and reps as possible of: In a team of three, one team member completes an entire round, then switches with the next partner Sled push 135#/90 10 Kettlebell Swings 70#/53   Green or Scaled: Complete 24 minutes of as many rounds and reps as possible […]

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Wednesday’s Workout: 8-30-17

Black: Push press: 1 set of 4 reps @ 75% of 1 RM 1 Set of 3 reps @ 80% of 1 RM 1 Set of 2 reps @ 85% of 1 RM 1 set of 1 rep @ 90% of 1 RM 1 set of 3 reps @ 80% of 1 RM   Green: […]

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Tuesday’s Workout: 8-29-17

Conditioning: Black or RX option:  First, Complete 3 rounds for time of: 7 Dumbbell Snatches on each arm 50#/35 21 Box jump overs 24”/20   Then, complete 3 rounds for time of: 7 Front racked lunges 95#/65 on each leg 400 meter run   Finally, complete 3 rounds for time of: 7 Ring Dips 21 […]

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Monday’s Workout: 8-28-17

Power Development: Black: Power Snatch: 1 set of 4 reps @ 75% of 1 RM 1 Set of 3 reps @ 80% of 1 RM 1 Set of 2 reps @ 85% of 1 RM 1 set of 1 rep @ 90% of 1 RM 1 set of 3 reps @ 80% of 1 RM […]

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Friday’s Workout: 8-25-17

Strength:  Black:  Deadlift: Add a small amount of weight to your effort from last week 10 Reps @ 65% of 1 RM 8 Reps @ 70% of 1 RM 6 Reps @ 75% of 1 RM 4 Reps @ 80% of 1 RM 2 Reps @ 85% of 1 RM   Green: Deadlift – use the same […]

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Thursday’s Workout: 8-24-17

Conditioning: Black or Rx: Complete 4 rounds of: In 2:30, complete the following: Run 200 meters 8 Front squats 115#/75 AMRAP Toes to bar   Rest 2:00 in between each round   Green or Scaled: Complete 4 rounds of: In 2:30, complete the following: Row 200 meters 8 Goblet squats 70#/53 AMRAP Hanging knee raises […]

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Wednesday’s Workout: 8-23-17

Strength: Black:  Bench Press – Add a small amount of weight to your effort from last week 10 Reps @ 65% of 1 RM 8 Reps @ 70% of 1 RM 6 Reps @ 75% of 1 RM 4 Reps @ 80% of 1 RM 2 Reps @ 85% of 1 RM   Green: Landmine […]

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Tuesday’s Workout: 8-22-17

Conditioning: Black or RX option:  4 Rounds of: 15 Box Jumps 24”/20 15 KB Swings 70#/53 15 Wall balls 20#/14 15 Hang cleans 75#/55   Green or Scaled option:  4 Rounds of: 15 Step ups 20”/16 15 KB swings 53#/35 15 Air Squats 15 Slam Balls 20#/15   Blue or RX+ option:  4 Rounds of: […]

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Monday’s Workout: 8-21-17

Strength: Black:  Back Squat:  Add 2.5-5lbs onto your effort from last week 10 Reps @ 65% of 1 RM 8 Reps @ 70% of 1 RM 6 Reps @ 75% of 1 RM 4 Reps @ 80% of 1 RM 2 Reps @ 85% of 1 RM   Green: Goblet Squat – Use the same […]

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