Friday’s Workout: 11-3-17

Strength: Performance Challenge: Work on your template! Black: Clean complex: 1 clean high pull, 1 power or squat clean, 1 Front Squat. Complete 6 rounds of this complex with 1-2 minutes of rest in between each round. Start at 75% of 1 RM clean and add weight if you feel you can Green: Every minute, […]

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Thursday’s Workout: 11-2-17

Conditioning: Black or RX: Complete the following: 3 Rounds for time: 20 Wall balls 20#/14 10 Hang Cleans 95#/65   Rest 3 minutes, then: 3 rounds for time of: 20 Overhead lunges 45#/25 (total) 16 Alternating Dumbbell Snatches 50#/35 (total)   Rest 3 minutes, then: 3 rounds for time of: 50 Air Squats 10 Push […]

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Wednesday’s Workout: 11-1-17

Strength: Performance Challenge: Work on your template! Black: Every minute, on the minute, for 11 minutes, complete 2 jerks @ 80% of 1 RM. Add weight if you can. Green:  Every minute, on the minute, for 11 minutes, complete 2 bench press reps @ 80% of 1 RM. Add weight if you can. -or- Every […]

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Tuesday’s Workout: 10-31-17

Conditioning: Black or Rx: Partner workout!  Complete as many rounds and reps as possible in 20 minutes of: 3 Calories on the Rower 3 Push ups 3 Shoulder level Kettlebell Swings 70#/53 Complete 6 reps/calories on your next round, then 9, then 12. Continue to add 3 reps/ calories to each subsequent round. Partners complete […]

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Monday’s Workout: 10-30-17

Strength: Performance Challenge: Work on your template! Black: Snatch complex: 1 snatch high pull, 1 power or full snatch, 1 Overhead Squat. Complete 6 rounds of this complex with 1-2 minutes of rest in between each round. Start at 75% of 1 RM snatch and add weight if you feel you can Green: Every minute, […]

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Friday’s Workout: 10-27-17

Strength: Performance Challenge: Work on your template! Black: Clean complex: 1 clean high pull, 1 power or squat clean, 1 Front Squat. Complete 5 rounds of this complex with 1-2 minutes of rest in between each round. Start at 75% of 1 RM clean and add weight if you feel you can Green: Every minute, […]

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Thursday’s Workout: 10-26-17

Strength: Performance Challenge: Work on your template! Black: Every minute, on the minute, for 10 minutes, complete 2 jerks @ 80% of 1 RM. Add weight if you can. Green:  Every minute, on the minute, for 10 minutes, complete 2 bench press reps @ 80% of 1 RM. Add weight if you can. -or- Every […]

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Wednesday’s Workout: 10-25-17

Conditioning:   Black or Rx:  In teams of two, complete as many rounds and reps as possible in 20 minutes of: 400 meter run 10 Dead hang pull ups 10 Deadlifts 255#/170 Partners can divide up the pull ups and deadlifts any way they want, however only one athlete may work at a time. Both […]

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Tuesday’s Workout: 10-24-17

Strength: Performance Challenge: Work on your template! Black: Snatch complex: 1 snatch high pull, 1 power or full snatch, 1 Overhead Squat. Complete 5 rounds of this complex with 1-2 minutes of rest in between each round. Start at 75% of 1 RM snatch and add weight if you feel you can Green: Every minute, […]

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Monday’s Workout: 10-23-17

Conditioning: Black or RX: Complete as many rounds as possible in 4 minutes of: 5 Dumbbell Front Racked Lunges on each leg 50#/35 10 Push ups Rest 2 minutes, then complete as many rounds as possible in 4 minutes of: 5 Ring Dips 10 Box Jumps 24”/20 Rest 2 minutes, then complete as many rounds […]

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