Thursday’s Workout: 3-1-18

Conditioning: Black or RX: 20 minutes of: Even minutes: 12/10 calories on the rower Odd minutes: 6 dumbbell snatches on each arm 50#/35   Green or Scaled: 20 minutes of: Even minutes: 10/8 calories on the rower Odd minutes: 12 slam balls 20#/15   Blue or RX+: 20 minutes of: Even minutes: 12/10 calories on […]

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Wednesday’s Workout: 2-28-18

Strength Work: Olympic lifting or Strength option: Step 1:  Choose one of the following movement to complete the strength portion: Power clean and jerk Squat clean and jerk Deadlift   Step 2: Complete the following rep scheme: Minute 1: 3 reps @ 70% of Minute 2: 2 reps @ 75% of Minute 3: 1 rep […]

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Tuesday’s Workout: 2-27-18

Conditioning: Black or RX: Complete 5, 3 minute rounds of: 12 Front Squats 135#/95 12 Toes to bar AMRAP Burpees   Green or Scaled: Complete 5, 3 minute rounds of: 12 Goblet Squats 70#/53 12 Hanging knee raises / hanging straight leg raises / PUBAMS AMRAP Squat thrusts  

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Monday’s Workout: 2-26-18

Strength Work: Olympic lifting or Strength option: Step 1:  Choose one of the following movement to complete the strength portion: Power Snatch Squat snatch Back Squat   Step 2: Complete the following rep scheme: Minute 1: 3 reps @ 70% of Minute 2: 2 reps @ 75% of Minute 3: 1 rep @ 80% of […]

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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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