Friday’s Workout: 10-5-18

Strength: Black or RX: Power Clean or squat clean  4 reps @ 75% of 1 RM 3 reps @ 80% of 1 RM 2 reps @ 85% of 1 RM 1 reps @ 90% of 1 RM 2 sets of 3 reps @ 75% of 1 RM   Green: Kettlebell swings: use a 53#/35 and […]

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Thursday’s Workout: 10-4-18

Conditioning:  Performance Challenge Testing: Muscle up, pull up, toes to bar   Black or Rx: AMRAP in 5 minutes of: 10 Deadlifts 185/135 5 Dead hang pull ups 10 Box jump overs 24”/20 Rest 2 minutes, then:   AMRAP in 5 minutes of: 8 Deadlifts 225#/155 4 Dead hang pull ups 8 Box jump overs […]

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Wednesday’s Workout: 10-3-18

Strength: Black: Strength option: Bench Press 12 reps @ 60% of 1 RM 10 reps @ 65% of 1 RM 8 reps @ 70% of 1 RM 6 reps @ 75% of 1 RM AMRAP @ 60% of 1 RM   Olympic Lifting Option: Push or Split Jerk: 9 reps at 60% of 1 RM 6 […]

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Tuesday’s Workout: 10-2-18

Conditioning: Performance Challenge Testing: 1 mile run, 100 calorie Air-Bike, 2,000 meter row Black or Rx:  4 rounds of: Every 5 minutes, perform: Run 400 meters 25 Wall balls 20#/14 15 Toes to bar Rest for the remainder of the round   Green or Scaled: 4 rounds of Every 5 minutes, perform: Run 400 meters […]

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Monday’s Workout: 10-1-18

Strength: Black: Strength Option: Back Squat 12 reps @ 60% of 1 RM 10 reps @ 65% of 1 RM 8 reps @ 70% of 1 RM 6 reps @ 75% of 1 RM AMRAP @ 60% of 1 RM   Olympic Lifting Option: Power or squat snatch 9 reps at 60% of 1 RM […]

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Thursday’s Workout: 9-27-18

Strength– Choose one of the following options: Strength: Bench Press: Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM   Green Strength: Landmine Press: complete 1 side bridge for 20 seconds on each arm in between each set […]

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Wednesday’s Workout: 9-26-18

Conditioning:  “Double Dragon” Black or RX: 5 rounds for time of: Run 400 meters 14 Deadlifts 185#/115 21 Burpees   Green or Scaled: 5 rounds for time of: Row 400 meters 14 Deadlifts 135#/95 21 Squat thrusts   Blue or RX+: 5 rounds for time of: Run 400 meters 14 Deadlifts 225#/155 21 Burpees

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Tuesday’s Workout: 9-25-18

Strength Option: – Choose one of the following options:   Strength: Back Squat Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM   Green Strength: Goblet Squats: Set 1: 6 reps with a heavy kettlebell Set 2: 12 […]

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Monday’s Workout 9-24-18

Conditioning: Black or RX: “Aggressive Panda” 3 rounds for total reps of: 1 minute of Box jumps 24”/20 1 minute of Wall balls 20#/14 1 minute of Front racked lunges 95#/65 1 minute of Push ups 1 minute of Alternating dumbbell snatches 50#/35 1 minute of rest   Green or Scaled: 3 rounds for total […]

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