Friday’s Workout: 9-29-17

Strength: Black:  Deadlift 7 reps @ 75% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 Rm 1 rep @ 90% of 1 RM AMRAP @ 75% of 1 RM     Green: Deadlift 12 reps with a moderate weight 10 reps with a small amount of weight […]

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Thursday’s Workout: 9-28-17

Conditioning: Black or Rx: With a partner, and for 10 minutes, complete: 1 sled push 135#/90 down and back on the pavement one person pushes, while one person rests Rest 1 minute, then:   For 10 minutes and with a partner, complete as many reps as possible of the following complex: 1 Squat clean 95#/65 […]

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Wednesday’s Workout: 9-27-17

Strength:   Black:  Bench Press 7 reps @ 75% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 1 rep @ 90% of 1 RM AMRAP @ 75% of 1 RM   Green: Landmine press 12 reps with a moderate weight 10 reps with a small amount […]

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Tuesday’s Workout: 9-26-17

Conditioning: Black or Rx:  5 rounds of: In 3 minutes, complete as many rounds and reps as possible of: 3 power snatches 95#/65 6 push ups 9 Box jumps 24”/20   Rest 1 minute in between each round   Green or Scaled: 5 rounds of: In 3 minutes, complete as many rounds and reps as […]

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Monday’s Workout: 9-25-17

Conditioning: Partner workout! Black or RX: For time: 50 Synchronized Wall-Balls 20#/14 30 Cleans 95#/65 50 Synchronized Wall-Balls 20#/14 20 Cleans 135#/95 50 Synchronized Wall-Balls 20#/14 10 Cleans 155#/105   12 minute time cap   Green or Scaled: For time: 50 Synchronized Air Squats 60 Kettlebell Swings 70#/53 50 Synchronized Air Squats 50 Kettlebell Swings […]

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Friday’s Workout: 9-22-17

Conditioning: Black or Rx: In 6 minutes, complete as many rounds and reps as possible of: 40 Wall Ball 20#/14 buy in, then complete as many rounds of the following: 12 Push Jerks 75#/55 12 Bar Facing Burpees Rest 3:00 In 6 minutes, complete as many rounds and reps as possible of: 30 Wall Ball […]

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Thursday’s Workout: 9-21-17

Strength: Black: Back Squat: 5 sets of 5 reps @ 75% of 1 RM. Try to complete these sets quicker than last week! Green: Goblet Squat: 5 sets of 10 reps with a moderate load. Try to complete these sets quicker than last week! Blue:  Rowing: 5 sets of 300 meters on the rower. Rest […]

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Wednesday’s Workout: 9-20-17

Conditioning: Black or RX: 4 rounds of: 1 minute of push ups 1 minute of front racked lunges 95#/65 1 minute of double unders 1 minute of sled push 135#/90 1 minute of dumbbell snatches 50#/35 1 min of rest   Green or Scaled: 4 rounds of: 1 minute of Assisted push ups 1 minute […]

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Tuesday’s Workout: 9-19-17

Strength:   Black: Deadlift : 5 sets of 5 reps @ 75% of 1 RM. Try to complete these sets quicker than last week! Green: Deadlift: 5 sets of 10 reps with a moderate load. Try to complete these sets quicker than last week! Blue:  Air-Bike : 5 sets of 20 calories. Rest 1:15 in […]

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Monday’s Workout: 9-18-17

Black or Rx: 7 rounds for time of: 3 Squat Cleans @ 155#/105 Run 400 meters Rest 2 minutes in between rounds   Green or Scaled option:  7 rounds for time of: 9 Goblet Squats @ 70#/53 Row 400 meters Rest 2 minutes in between rounds   Blue or RX+: 7 rounds for time of: […]

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