Friday’s Workout: 8-31-18

Black or RX: 120 Double unders each, relay 120 Kipping pull ups, total, sets of 15 120 Hang power snatches 75#/55, total, sets of 15 120 Double unders, each relay time cap: 15 minutes   Green or Scaled: 200 Single unders each, relay 50 Assisted pull ups, total, sets of 5 120 Kettlebell swings 70#/53, […]

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Thursday’s Workout 8-30-18

Conditioning: Black or Rx: In 6 minutes, complete the following: 800 meter run then complete 1 round of: 10 Push ups 10 Alternating dumbbell snatches 50#/35 (total) 10 Box jumps 24”/20 then, AMRAP thrusters 75#/55   Rest 3 minutes, then:   In 5 minutes, 400 meter run then complete 2 rounds of: 10 Push ups […]

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Wednesday’s Workout: 8-29-18

Strength: Strength option: Deadlift. Complete 5 sets of 2 reps starting at 85% of 1 RM. Add weight to each set if you can. Olympic Lifting Option: Complete the following for 4 rounds. Rest as needed in between each round: 2 Power snatches 2 Squat snatches 2 Overhead squats Start at 60% of 1 RM […]

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Tuesday’s Workout: 8-28-18

Conditioning: Black or RX: 5 rounds for time of: 5 Push jerks 115#/75 10 Toes to bar 15 Wall balls 20#/14 20 Kettlebell swings 70#/53 Rest 3 minutes in between each set   Green or Scaled: 5 rounds for time of: 10 Ring rows 10 Hanging knee raises / hanging straight leg raises / PUBAMS […]

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Monday’s Workout: 8-27-18

Strength: Strength option: Front squat. Complete 5 sets of 2 reps starting at 85% of 1 RM. Add weight to each set if you can. Olympic Lifting Option: Complete the following for 4 rounds. Rest as needed in between each round: 2 power cleans 2 front squats 2 Jerks (push or split) Start at 65% […]

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Friday’s Workout: 8-24-18

Strength option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 explosive deadlift reps with 65-70% of 1 RM Odd minutes: 1 DB carry from cone to cone outside with a moderate weight   Olympic Lifting Option: Every minute, on the minute for 14 minutes complete the following: Even minutes: […]

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Thursday’s Workout: 8-23-18

Conditioning: Black or Rx: Every minute, on the minute, for 30 minutes, complete: Minute 1: Run 200 meters Minute 2: 10 burpees Minute 3: rest   Green or Scaled: Every minute, on the minute, for 30 minutes, complete: Minute 1: Row 200 meters Minute 2: 10 squat thrusts Minute 3: rest   Blue or Rx+: […]

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Wednesday’s Workout: 8-22-18

Strength: Strength option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 explosive Bench Press reps with 65-70% of 1 RM Odd minutes: 12 Hardstyle KB swings 53#/35   Olympic Lifting Option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 push or split jerks […]

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Tuesday’s Workout: 8-21-18

Conditioning: Conditioning: Partner workout! Black or RX: For time: 50 Synchronized Wall-Balls 20#/14 30 Cleans 95#/65 50 Synchronized Wall-Balls 20#/14 20 Cleans 135#/95 50 Synchronized Wall-Balls 20#/14 10 Cleans 155#/105 12 minute time cap   Green or Scaled: For time: 50 Synchronized Air Squats 60 Kettlebell Swings 70#/53 50 Synchronized Air Squats 50 Kettlebell Swings […]

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Monday’s Workout: 8-20-18

Strength: Strength option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 explosive back squats with 65-70% of 1 RM Odd minutes: 6 supinated barbell rows   Olympic Lifting Option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 power or squat snatches with 70-75% […]

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