Friday’s Workout: 1-4-19

Conditioning: Black or RX: 7 rounds for time of: 9 Thrusters 75#/55 35 Double unders   Green or scaled: 7 rounds for time of: 9 Lighter thrusters or Bucket tosses 20#/15 105 Single unders   Blue or RX+: 7 rounds for time of: 9 Thrusters 95#/65 35 Double unders

Thursday’s Workout: 1-3-19

Conditioning: Black or RX: Complete as many rounds and reps as possible in 7 minutes of: 7 Power cleans 95#/65 7 Kipping Pull ups Rest 2 minutes, then complete as many rounds and reps as possible in 7 minutes of: 8 Front Racked Lunges (total) 95#/65 8 Toes to bar Rest 2 minutes, then complete […]

Wednesday’s Workout: 1-2-19

Conditioning: Black or RX: 3 Rounds for reps of: 1 minute of Wall Balls 20#/14 1 minute of Burpees 1 minute of Rowing for calories 1 minute of Box jumps 24”/20 1 minute of Alternating dumbbell snatches 50#/35 1 minute of rest   Green or Scaled: 3 Rounds for reps of: 1 minute of Air […]

Friday’s Workout: 12-28-18

Conditioning: “New Year, who dis?”  Black or RX Option: 5 rounds of: every 4:00 complete: 5 Deadlifts 225#/155 10 Kipping pull ups 10 Hanging DB lunges 50#/35 (total) 30 Double unders   Green or Scaled Option: 5 rounds of: every 4:00 complete: 5 Deadlifts 185#/135 5 Assisted pull ups 10 Hanging DB lunges 35#/20 (total) […]

Thursday’s Workout: 12-27-18

Strength: Black Front Squat: Complete 5 sets of 5 reps @ 80-85% of 1 RM. In between each set, complete 5 dumbbell rows on each arm Green: Goblet Squat: Complete 5 sets of 12 reps with a moderate load. In between each set, complete 8 ring rows. Blue: Rowing intervals: Complete 5 sets of a […]

Wednesday’s Workout: 12-16-18

Conditioning: “Cranberry Sauce”   Black or RX Option: 20 minute AMRAP of: 10 Toes to bar 10 Hang cleans 75#/55 10 Push ups 10 Front squats 75#/55 5 Ring Dips   Green or Scaled Option: 20 minute AMRAP of: 10 Hanging Knee raises / hanging straight leg raises / PUBAMS 10 Slam Balls 20#/15 10 […]

Monday’s Workout: 12-24-18

Conditioning: Dump truck driving through a nitroglycerin plant   Black or RX Option: 30 Calories on the rower 30 Power Snatches 75#/55 30 Toes to bar 30 Dumbbell Deadlifts 50#/35 30 Front Racked Lunges (total) 75#/55 30 Box Jumps 24”/20 30 Burpees 30 Thrusters 75#/55 30 Push ups 30 Shoulder height kettlebell swings 70#/53   […]