Friday’s Workout: 11-2-18

Conditioning: “Winning Powerball Ticket”   Black or RX: 5 rounds of: 25 Wall Balls 20#/14 20 Alternating Dumbbell Snatches 50#/35 (total) 15 Push ups 10 Front racked lunges (95#/65) (total) Green or Scaled: 5 rounds of: 25 Air Squats 20 Kettlebell Swings 70#/53 15 Assisted push ups 10 Goblet lunges (70#/53) (total) Blue or RX+ […]

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Thursday’s Workout: 11-1-18

Strength: Work through your Performance Template    Black: Deadlift: Set 1: 8 reps @ 75% of 1 RM Set 2: 6 reps @ 80% of 1 RM Set 3: 4 reps @ 85% of 1 RM Set 4: 2 reps @ 90% of 1 RM Rest as needed in between sets   Green: Deadlift Set […]

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Wednesday’s Workout: 10-31-18

Conditioning: “Halloween 2018” In a team of 2, complete the following with 1 person working, while the other rests:   Black or RX: 2000 meter row 100 Hang cleans 95#/65 80 Box jumps 24”/20 60 toes to bar   Green or Scaled: 2000 meter row 200 mountain climbers (total) 80 Step ups 20”/16 60 Hanging […]

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Monday’s Workout: 10-29-18

Strength: Work through your Performance Template    Strength: Back Squat: Set 1: 8 reps @ 75% of 1 RM Set 2: 6 reps @ 80% of 1 RM Set 3: 4 reps @ 85% of 1 RM Set 4: 2 reps @ 90% of 1 RM Rest as needed in between sets   Green: Goblet […]

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Tuesday’s Workout: 10-30-18

Strength: Work on your Performance Challenge Template or: Strength: Bench Press Set 1: 8 reps @ 75% of 1 RM Set 2: 6 reps @ 80% of 1 RM Set 3: 4 reps @ 85% of 1 RM Set 4: 2 reps @ 90% of 1 RM Rest as needed in between sets   Green: […]

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Friday’s Workout: 10-26-18

Strength: Performance Challenge: Work on your template! Strength Option: Every minute, on the minute for 11 minutes, complete 2 deadlifts. Start at 80% of 1 RM. Add weight if you feel you can. Olympic Lifting option: Clean complex: 1 clean high pull, 1 power or squat clean, 1 Front Squat. Complete 5 rounds of this […]

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Thursday’s Workout: 10-25-18

Conditioning: “Here Comes The Hotstepper” Black or RX: Complete the following: 3 Rounds for time: 10 Thrusters 95#/65 10 Kipping Pull ups   Rest 3 minutes, then: 3 rounds for time of: 20 Wall Balls 20#/14 10 Hang cleans 95#/65   Rest 3 minutes, then: 3 rounds for time of: 30 Air Squats 10 Push […]

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Wednesday’s Workout: 10-24-18

Conditioning: “Mambo No. 6” Black or Rx: Complete 3 rounds of: Run 400 meters 21 burpees   Green or Scaled: Complete 3 rounds of: Row 400 meters 21 Squat Thrusts   Blue or RX+: 3 rounds of: 25 Calories on the Air-Bike 21 Burpees

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Tuesday’s Workout: 10-23-18

Conditioning: Black or Rx: Partner workout!  Complete as many rounds and reps as possible in 20 minutes of: 3 Alternating dumbbell snatches on each arm 50#/35 3 Push ups 3 Dumbbell Deadlifts 50#/35 Partners complete a full round before switching.   Green or Scaled: Partner Workout! Complete as many rounds and reps as possible in […]

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Monday’s Workout: 10-22-18

Strength: Performance Challenge: Work on your template! Strength Option: Every minute, on the minute for 11 minutes, complete 2 back squats. Start at 80% of 1 RM. Add weight if you feel you can. Olympic Lifting Option: Snatch complex: 1 snatch high pull, 1 power or full snatch, 1 Overhead Squat. Complete 5 rounds of […]

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