Friday’s Workout: 12-21-18

Conditioning: 12 days of Christmas, GBCF style: Like the song, “The 12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.   Black or Rx option: 1 dead hang pull up 2 Power Snatches 95#/65 3 Burpees 4 Box jumps 24”/20 5 Toes to bar 6 […]

Thursday’s Workout: 12-20-18

Power Development: Olympic Lifting Option: Work up to a heavy complex of: Choose either power or squat clean High hang clean, above knee hang clean, clean (from floor) Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex.   Green option: Deadlift Complete a heavy set of […]

Wednesday’s Workout: 12-19-18

Conditioning: “Bare Naked Ladies” Black or Rx: 7 rounds of: 7 Push ups 7 Power snatches 75#/55 7 Box jump overs 24”/20 7 Thrusters 75#/55   Green or Scaled: 7 rounds of: 7 Assisted push ups 7 Slam Balls 20#/15 7 Step ups on each leg 20”/16 7 Bucket tosses 20#/15   Blue or RX+ 7 […]

Tuesday’s Workout: 12-18-18

Power Development: Olympic Lifting Option: Work up to a heavy complex of: Choose either power or squat snatch High hang snatch, above knee hang snatch, snatch (from floor) Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex.   Green option: Goblet Squat Complete a heavy set […]

Monday’s Workout: 12-17-18

Conditioning: “Hootie and the Blowfish” Black or Rx: 20 minute AMRAP of: 5 Pull ups 10 Clean and Jerks 95#/65 15 Bar over Burpees   Green or Scaled: 20 minute AMRAP of 5 Assisted pull ups or ring rows 10 Power cleans 95#/65 or bucket tosses 20#/15 15 Squat Thrusts   Blue or RX+ 20 minute […]

Friday’s Workout: 12-14-18

Power Development: Olympic Lifting Option: Work up to a heavy complex of: Choose either power or squat clean High hang clean, above knee hang clean, clean (from floor) Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex.   Green option: Deadlift Complete a heavy set of […]

Thursday’s Workout: 12-13-18

Conditioning: Black or RX: 4 rounds of: 40 seconds of rowing for calories, 20 seconds off 40 seconds of box jump overs 24”/20, 20 seconds off 40 seconds of front squats 95#/65, 20 seconds off 40 seconds of alternating dumbbell snatches 50#/35, 20 seconds off   Green or Scaled: 4 rounds of: 40 seconds of rowing […]

Wednesday’s Workout: 12-12-18

Power Development: Olympic Lifting Option: Work up to a heavy complex of: 2 push jerks, 1 split jerk Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex. Green option: Landmine Press Complete a heavy set of 5 reps on each arm Then, complete 3 sets of […]

Tuesday’s Workout: 12-11-18

Conditioning: “Nate” In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. He grew up in Durham, NH.   Black or RX option: “Mini Nate” Complete as many rounds and reps as possible of: […]

Monday’s Workout: 12-10-18

Power Development: Olympic Lifting Option: Work up to a heavy complex of: Choose either power or squat snatch High hang snatch, above knee hang snatch, snatch (from floor) Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex.   Green option: Goblet Squat Complete a heavy set […]