Thursday’s Workout: 3-29-18

Strength Work: Complete 2 reps, every minute, on the minute for 10 minutes of one of the following options: Choose one of the following options:   Strength Option : Bench Press @ 80% of 1 RM Olympic Lifting Option: Push or split jerk @ 80% of 1 RM Green strength option: landmine press (3 reps on […]

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Wednesday’s Workout: 3-28-18

Conditioning: Black or Rx: Complete as many rounds and reps for 5 minutes of: 12 Burpees 12 Deadlifts 135#/95 Rest 2:00   Complete as many rounds and reps for 5 minutes of: 9 Burpees 9 Deadlifts 185#/135 Rest 2:00   Complete as many rounds and reps for 5 minutes of: 6 Burpees 6 Deadlifts 225#/155 […]

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Tuesday’s Workout: 3-27-18

Black or RX: Complete 4 rounds of: 2 minutes of as many rounds and reps as possible of: 3 Dead-hang Pull ups 6 Power Snatches  95#/65 9 Box jumps 24”/20 1 minute of rest   Green or Scaled: Complete 4 rounds of: 2 minutes of as many rounds and reps as possible of: 3 Assisted […]

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Monday’s Workout: 3-26-18

Conditioning: Black or RX: Partner workout! One person works, while one person rests: From 0- 3 minutes, complete as many Power cleans 95#/65 as possible From 3-6 minutes, complete as many double unders as possible From 6-9 minutes, complete as many front squats 95#/65  as possible From 9-12 minutes, complete as many calories on the […]

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Thursday’s Workout: 3-22-18

Conditioning: Black or RX: 3 rounds of:  1 minute of Rowing for calories 1 minute of Hang power snatches 75#/55 1 minute of OH lunges with a 45#/25 plate 1 minute of Dumbbell deadlifts 50#/35 1 minute of Ring dips 1 minute of rest   Green or Scaled: 3 rounds of:  1 minute of Rowing […]

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Wednesday’s Workout: 3-21-18

Olympic lifting or Strength option:  Black: Step 1:  Choose one of the following movements to complete the strength portion: Power clean and jerk Squat clean and jerk Deadlift   Step 2: Complete the following rep scheme Work up to a heavy single. Take 85% of your heavy single and complete 5 sets of 2 reps […]

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Tuesday’s Workout: 3-20-18

Conditioning: Black or RX:  Complete the following for time: 3 rounds of: 15 Thrusters 75#/55 15 Toes to bar Rest 5 minutes, then:   3 rounds of: 10 Thrusters 95#/65 10 Box jumps 24”/20   Rest 5 minutes, then:   3 rounds of: 5 Thrusters 115#/75 10 Bar over Burpees   Green or Scaled: Complete […]

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Monday’s Workout: 3-19-18

Olympic lifting or Strength option: Black: Step 1:  Choose one of the following movements to complete the strength portion: Power Snatch Squat snatch Front Squat   Step 2: Complete the following rep scheme Work up to a heavy single. Take 85% of your heavy single and complete 5 sets of 2 reps   Green: Step […]

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Thursday’s Workout: 3-15-18

Conditioning: Black or RX: Complete 6 rounds of: Minute 1: 12 Box jump overs 24”/20 Minute 2: 12 Toes to bar Minute 3: 12 Alternating Dumbbell snatches (6 on each side) 50#/35 Minute 4: 6 Ring Dips   Green or Scaled: Complete 6 rounds of: Minute 1: 12 Step up overs 20”/16 Minute 2: 12 […]

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Wednesday’s Workout: 3-14-18

Olympic lifting or Strength option: Black: Step 1:  Choose one of the following movements to complete the strength portion: Power clean and jerk Squat clean and jerk Deadlift   Step 2: Complete the following rep scheme Work up to a heavy single. Take 85% of your heavy single and complete 5 sets of 2 reps […]

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