Friday’s Workout: 5-4-18

Strength:  Black: Deadlift Contrasts Contrast #1 2 reps @ 85% of 1 RM 6 reps @ 70% of 1 RM Contrast #2 2 Reps at 88% of 1 RM 6 reps at 70% of 1 RM Contrast # 3 2 Reps at 90% of 1 RM AMRAP reps at 70% of 1 RM   Green: […]

Read More

Thursday’s Workout: 5-3-18

Conditioning: Black or RX: With a team of three, and for 10 minutes, one partner will push a sled 135#/90 down and back, while one partner completes as many box jumps 24”/20 as possible, and one person rests. Partners will rotate once the person pushing the sled completes their work.     The team will […]

Read More

Wednesday’s Workout: 5-2-18

Strength: Black: Bench Press Contrasts Contrast #1 2 reps @ 85% of 1 RM 6 reps @ 70% of 1 RM Contrast #2 2 Reps at 88% of 1 RM 6 reps at 70% of 1 RM Contrast # 3 2 Reps at 90% of 1 RM AMRAP reps at 70% of 1 RM   […]

Read More

Tuesday’s Workout: 5-1-18

Conditioning: Black or RX: 20 minute AMRAP: 60 Double unders 50 Wall balls 20#/14 400 meter run 30 Overhead lunges (total) 45#/25 plate   Green or Scaled: 20 minute AMRAP: 180 Single unders 50 Air squats 400 Meter row 30 Bodyweight lunges (total)   Blue or RX+: 20 minute AMRAP: 60 Double unders 30 Wall […]

Read More

Monday’s Workout: 4-30-18

Strength: Black: Front Squat Contrasts Contrast #1 2 reps @ 85% of 1 RM 6 reps @ 70% of 1 RM Contrast #2 2 Reps at 88% of 1 RM 6 reps at 70% of 1 RM Contrast # 3 2 Reps at 90% of 1 RM AMRAP reps at 70% of 1 RM   […]

Read More

Friday’s Workout: 4-27-18

Strength:  Black: Deadlift Contrasts Contrast #1 2 reps @ 82% of 1 RM 6 reps @ 70% of 1 RM Contrast #2 2 Reps at 85% of 1 RM 6 reps at 70% of 1 RM Contrast # 3 2 Reps at 88% of 1 RM AMRAP reps at 70% of 1 RM     […]

Read More

Thursday’s Workout: 4-26-18

Conditioning: Black or RX: 3 rounds for time of: 15 Burpees 15 Power Snatches 75#/55 16 Front racked lunges 75#/55 (total) 15 Kipping pull ups   Green or Scaled: 3 rounds for time of: 15 Squat thrusts 15 Slam Balls 20#/15 16 Bodyweight lunges (total) 8 Dead hang or Assisted pull ups   Blue or […]

Read More

Wednesday’s Workout: 4-25-18

Strength: Black: Bench Press Contrasts Contrast #1 2 reps @ 82% of 1 RM 6 reps @ 70% of 1 RM Contrast #2 2 Reps at 85% of 1 RM 6 reps at 70% of 1 RM Contrast # 3 2 Reps at 88% of 1 RM AMRAP reps at 70% of 1 RM   […]

Read More

Tuesday’s Workout: 4-24-18

Conditioning: Black or RX: Complete 5 rounds of: 200 meter run 9 Box jumps 24”/20 6 Power clean and jerks 115#/75 6 Dead hang pull ups   Green or Scaled: Complete 5 rounds of: 200 meter row 9 Step ups 20”/16 6 Power cleans 115#/75 or 9 KB power cleans 70#/53 6 Assisted pull ups […]

Read More

Monday’s Workout: 4-23-18

Strength: Black: Front Squat Contrasts Contrast #1 2 reps @ 82% of 1 RM 6 reps @ 70% of 1 RM Contrast #2 2 Reps at 85% of 1 RM 6 reps at 70% of 1 RM Contrast # 3 2 Reps at 88% of 1 RM AMRAP reps at 70% of 1 RM   […]

Read More