Thursday’s Workout: 2-22-18

Conditioning: Black or RX: 3 rounds of: 1 minute of Box jumps 24”/20 1 minute of Shoulder height kettlebell swings 70#/53 1 minute of Double unders 1 minute of Air-bike or Ski-Erg calories 1 minute of Front racked dumbbell lunges 50#/35 1 minute of rest   Green or Scaled: 3 rounds of: 1 minute of Step ups 20”/16 1 minute of […]

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Wednesday’s Workout: 2-21-18

Strength Work: Olympic lifting option: Build up to a heavy complex of: 1 Power snatch 1 Squat snatch 2 Overhead squats Next, take 87% of your heavy complex and perform 3 additional rounds of the complex. Rest as needed in between each effort.   Black Strength option: Build to a heavy single in the Deadlift. […]

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Tuesday’s Workout: 2-20-18

Conditioning: Black or RX:  5 rounds for time of: 10 Power Snatches 95#/65 10 Push Ups 10 Thrusters 95#/65 10 Toes to bar   Green or Scaled: 5 rounds for time of: 10 Slam Balls 20#/15 10 Assisted push ups 10 Bucket tosses 20#/15 10 Hanging knee raises / hanging straight leg raises / PUBAMS […]

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Monday’s Workout: 2-19-18

Strength Work: Olympic lifting option: Build up to a heavy complex of: 1 Power clean 1 Squat clean 1 Front squat 1 Split jerk. Next, take 87% of your heavy complex and perform 3 additional rounds of the complex. Rest as needed in between each effort. Black Strength Option: Build to a heavy single in […]

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Friday’s Workout: 2-16-18

Conditioning: Black or RX: In 20 minutes, complete as many reps as possible of: Partner 1: Row 15 calories Partner 2: AMRAP Thrusters 95#/65 Partner 3: Rest   Green or Scaled: In 20 minutes, complete as many reps as possible of: Partner 1: Row 15 calories Partner 2: AMRAP Bucket tosses 20#/15 Partner 3: Rest […]

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Thursday’s Workout: 2-15-18

Strength Work: Olympic lifting option: Build up to a heavy complex of: 1 Power clean 1 Squat clean 1 Front squat 1 Split jerk.   Next, take 85% of your heavy complex and perform 3 additional rounds of the complex. Rest as needed in between each effort.   Black Strength option: Build to a heavy […]

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Wednesday’s Workout: 2-14-18

Conditioning: Black or RX: Complete the following: In 5 minutes, complete as many rounds and reps as possible of: 10 Burpees 10 Toes to bar 10 Power Cleans 115#/75   Rest 3 minutes, then:   In 5 minutes, complete as many rounds and reps as possible of: 10 Burpees 10 Toes to bar 8 Power […]

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Tuesday’s Workout: 2-13-18

Strength Work: Olympic lifting option: Build up to a heavy complex of: 1 Power snatch 1 Squat snatch 2 Overhead squats Next, take 85% of your heavy complex and perform 3 additional rounds of the complex. Rest as needed in between each effort.   Black Strength Option: Build to a heavy single in the front […]

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Monday’s Workout: 2-12-18

Conditioning: Black or RX: Open workout 15.3: Complete as many rounds and reps as possible in 14 minutes of: 7 Ring Muscle ups 50 Wall Balls 20#/14 100 Double unders   Green or Scaled: Scaled Open workout 15.3: Complete as many rounds and reps as possible in 14 minutes of: 7 Dead hang pull ups […]

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Friday’s Workout: 2-9-18

Conditioning: Black or RX: 4 rounds of: 4 Power cleans 115#/75 4 Front squats 115#/75 4 Shoulder to overhead 115#/75   Rest 5 minutes, then:   Row 1,000 meters for time   Rest 5 minutes, then complete as many rounds and reps as possible in 10 minutes of:   5 Pull ups 10 Push ups […]

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