Friday’s Workout: 2-2-18

Conditioning: Black or RX: Complete as many rounds and reps as possible in 5 minutes of: 6 Power Cleans 135#/95 6 Chest to bar pull ups Rest 5 minutes Complete as many rounds and reps as possible in 5 minutes of: 6 Power snatches 115#/75 12 Toes to bar Rest 5 minutes Complete the following […]

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Thursday’s Workout: 2-1-18

Strength Work-: First, Pick one of the following: Black: Deadlift Green: Deadlift Blue: Squat or power snatch   Then complete the following waves:   Wave 1 3 reps @ 75% 2 reps @ 80% 1 rep @ 85%   Wave 2 3 reps @ 80% 2 reps @ 85% 1 rep @ 90%   Wave […]

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Wednesday’s Workout: 1-31-18

Conditioning: Black or RX: 2 rounds for total reps of: 90 seconds of Double unders 90 seconds of rest 90 seconds of kettlebell swings 70#/53 90 seconds of rest 90 seconds of Rowing calories 90 seconds of rest 90 seconds of Overhead lunges with plate 45#/25   Green or scaled: 2 rounds for total reps […]

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Tuesday’s Workout: 1-30-18

Strength Work-: First, Pick one of the following: Black: Back squat Green: Goblet squat Blue: Squat or power clean and jerk   Then complete the following waves: Wave 1 3 reps @ 75% 2 reps @ 80% 1 rep @ 85%   Wave 2 3 reps @ 80% 2 reps @ 85% 1 rep @ […]

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Monday’s Workout: 1-29-18

Conditioning: Black or RX: Open Workout 17.1. For time: 10 Dumbbell Snatches 50#/35 15 Burpee box-jump overs 24”/20 20 Dumbbell Snatches 50#/35 15 Burpee box-jump overs 24”/20 30 Dumbbell Snatches 50#/35 15 Burpee box-jump overs 24”/20 40 Dumbbell Snatches 50#/35 15 Burpee box-jump overs 24”/20 50 Dumbbell Snatches 50#/35 15 Burpee box-jump overs 24”/20 time […]

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Friday’s Workout: 1-26-18

Conditioning: Black or RX: In 20 minutes, complete as many rounds and reps as possible of: 15 Wall Balls 20#/14 10 Front racked Lunges 115#/75 (total) 5 Ring dips 2 Squat Snatches 115#/75. Add 2 snatches to each round you complete.   Green or Scaled: In 20 minutes, complete as many rounds and reps as […]

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Thursday’s Workout: 1-25-18

Power Development: Every minute, on the minute for 12 minutes complete the following: Black: 1 Power clean and jerk with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. Try to end with a heavier load than last week.  No misses! […]

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Wednesday’s Workout: 1-24-18

Conditioning: Black or RX: In teams of two, complete five rounds with one partner working, while the other rests for time of: 40 Box Jumps 24”/20 30 Push-ups 20 Deadlifts 225#/155 Green or scaled: In teams of two, complete five rounds with one partner working, while the other rests for time of: 40 Step ups […]

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Tuesday’s Workout: 1-23-18

Power Development – Every minute, on the minute for 12 minutes complete the following: Black:  1 Power snatch with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. Try to end with a heavier load than last week. No misses! […]

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Monday’s Workout: 1-22-18

Conditioning: Black or RX: Complete 5 rounds every 4 minutes. If you complete the following work within 4 minutes, rest for the remainder of the time. 12 Kipping pull ups 16 Alternating Dumbbell Snatches 50#/35 50 Double unders   Green or Scaled: Complete 5 rounds every 4 minutes. If you complete the following work within […]

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