Friday’s Workout: 1-5-18

Power Development: Black: Work up to a heavy power clean and jerk or squat clean and jerk. Then take 80% of the heavy single and perform 3 sets of 3 reps. Green: Find a heavy set of 6 reps in the deadlift. Then complete 3 sets of 10 reps with a light- moderate weight. In […]

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Thursday’s Workout: 1-4-18

Conditioning: Black or RX: In 4 minutes, complete as many rounds and reps of the following: 15-12-9 of: Kettlebell swings 70#/53 Squat cleans 75#/55 Kipping pull ups   Rest 4 minutes Then, Complete 4 minutes of as many rounds and reps of the following: 15-12-9 of: Kettlebell swings 70#/53 Squat cleans 75#/55 Kipping pull ups […]

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Wednesday’s Workout: 1-3-18

Power Development: Black: Work up to a heavy power snatch or squat snatch. Then take 80% of the heavy single and perform 3 sets of 3 reps. Green: Goblet Squats. Find a heavy set of 6 reps. Then complete 3 sets of 10 reps with a moderate weight. In between each set, complete 1 RKC […]

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Tuesday’s Workout: 1-2-18

Conditioning: Black or RX: 3 Rounds for reps of: 1 minute of Wall Balls 20#/14 1 minute of Burpees 1 minute of Rowing for calories 1 minute of Box jumps 24”/20 1 minute of Alternating dumbbell snatches 50#/35 1 minute of rest   Green or Scaled: 3 Rounds for reps of: 1 minute of Air […]

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Friday’s Workout: 12-29-17

Strength: Black Deadlift: Complete 5 sets of 5 reps @ 80-85% of 1 RM. In between each set, complete a set of 5 reps on the bench press at 75-80% of 1 RM. Add 5-10# onto your effort from last week. Green: Deadlift: Complete 5 sets of 10 reps with a moderate load. In between […]

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Thursday’s Workout: 12-28-17

Conditioning: Black or Rx option: In 18 minutes, complete as many rounds and reps of the following as possible: 6 Strict pull ups 12 Overhead squats 75#/55 18 Alternating Dumbbell snatches 50#/35 (9 on each arm) Every 2 minutes, stop and complete 20 double unders   Green or Scaled option: In 18 minutes, complete as […]

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Wednesday’s Workout: 12-28-17

Strength: Black Front Squat: Complete 5 sets of 5 reps @ 80-85% of 1 RM. Add 5-10# to last week’s effort. In between each set, complete 5 dumbbell rows on each arm Green: Goblet Squat: Complete 5 sets of 12 reps with a moderate load. In between each set, complete 8 ring rows. Blue: Rowing […]

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Tuesday’s Workout: 12-26-17

We will be running class at 9:00am and 12:00pm today.   Conditioning: Black or RX Option: 30 Calories on the rower 30 Power Snatches 75#/55 30 Toes to bar 30 Air-bike Calories 30 Front Racked Lunges (total) 75#/55 30 Box Jumps 24”/20 30 Burpees 30 Thrusters 75#/55 30 Push ups 30 Kettlebell Swings 70#/53   […]

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