Friday’s Workout: 8-3-18

Conditioning:    Black or RX: For 6 minutes, you and a partner will complete the following: Partner 1: Sled push 135#/95 down and back partner 2: AMRAP Hang DB snatches 50#/35 Rest 3 minutes then, For 6 minutes, complete: Partner 1: Run 200 meters Partner 2: AMRAP Toes to bar Rest 3 minutes For 6 […]

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Thursday’s Workout: 8-2-18

Deadlifts: Complete the following: 5 reps @ 80% 3 reps @ 85% 1 rep at 90% 3 reps @ 85% 5 reps @ 80%   Olympic Lifting Option: Power or squat clean: 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% 2 reps @ 85% 3 reps @ 80%   Green Option: […]

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Wednesday’s Workout: 8-1-18

Conditioning: Black or Rx: Death by Burpees. Complete 1 rep on minute 1, complete 2 reps on minute 2, etc, etc. Continue this pattern until you are not able to complete the required amount of reps for that minute Green or Scaled: Death by squat thrusts. Complete 1 rep on minute 1, complete 2 reps […]

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Tuesday’s Workout: 7-31-18

Strength: Back Squats: Complete the following: 5 reps @ 80% 3 reps @ 85% 1 rep at 90% 3 reps @ 85% 5 reps @ 80%   Olympic Lifting Option: Power or squat snatch: 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% 2 reps @ 85% 3 reps @ 80%   […]

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Monday’s Workout: 7-30-18

Conditioning: Black or Rx: Complete 10 rounds of: In 1 minute, complete: 25 Air squats AMRAP Clean and Jerks 115#/75   Rest 2 minutes in between each round   Green or Scaled: Complete 10 rounds of: In 1 minute, complete: 20 Air Squats AMRAP power cleans or Kettlebell Swings 70#/53   Rest 2 minutes in […]

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Friday’s Workout: 7-27-18

Power Development: Every minute on the minute, for 10 minutes, complete: Strength option: 2 Deadlifts @ 80-85% of 1 RM Olympic Lifting Option: 2 Power or squat cleans @ 80-85% of 1 RM Green option: 4 deadlifts at a moderate load   Conditioning:    Black or RX: In 4 minutes, complete as many rounds and […]

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Thursday’s Workout: 7-26-18

Conditioning:   Black or RX:  Complete 5 rounds of the following: In 3 minutes, complete as many rounds and reps as possible of: 3 squat cleans 115#/75 6 handstand push up modification reps or 6 push ups 10 Alternating Dumbbell snatches 50#/35 (5 on each arm) Rest 2 minutes in between each round   Green […]

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Wednesday’s Workout: 7-25-18

Power Development Every minute on the minute, for 10 minutes, complete the following. Add 2.5-5lbs to your effort from last week. Strength option: 2 Bench Press reps @ 80-85% of 1 RM Olympic Lifting Option: 2 Push or split jerks @ 80-85% of 1 RM Green option: 4 landmine presses on each shoulder   Conditioning: […]

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Monday’s Workout: 7-23-18

Power Development: Every minute on the minute, for 10 minutes, complete the following. Add 2.5-5lbs to your effort from last week. Strength option: 2 Front squats @ 80-85% of 1 RM Olympic Lifting Option: 2 Power or squat snatches @ 80-85% of 1 RM Green option: 4 Goblet squats 70#/53   Conditioning: Black or Rx: […]

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Tuesday’s Workout: 7-24-18

Conditioning: Black or RX: Partner workout! In 30 minutes, complete as many rounds and reps as possible of: 2 Sled Pushes 135#/90 2 Dumbbell Farmer’s Carries 50#/35 20 toes to bar 40 double unders One person works, while one person rests   Green or Scaled: Partner workout! In 30 minutes, complete as many rounds and […]

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