Thursday’s Workout: 2-28-19

Conditioning: “Mule Kick” Black or RX: 20 minutes of: Even minutes: 12/10 calories on the rower  Odd minutes: 6 dumbbell snatches on each arm 50#/35 Green or Scaled: 20 minutes of: Even minutes: 10/8 calories on the rower  Odd minutes: 12 slam balls 20#/15 Blue or RX+: 20 minutes of: Even minutes: 12/10 calories on […]

Wednesday’s Workout 2-27-19

Strength Work: Olympic lifting or Strength option: Step 1:  Choose one of the following movement to complete the strength portion: Power clean and jerk Squat clean and jerk Deadlift Step 2: Complete the following rep scheme: Minute 1: 3 reps @ 70% of Minute 2: 2 reps @ 75% of Minute 3: 1 rep @ […]

Tuesday’s Workout: 2-26-19

Conditioning: “X Factor” Black or RX: Complete 5 rounds of the following: In 3 minutes, complete: 12 Front Squats 115#/80 12 Toes to bar 36 double unders AMRAP Burpees Rest 1 minute in between each round Green or Scaled: Complete 5 rounds of the following: In 3 minutes, complete: 12 Lighter front squats or Goblet […]

Monday’s Workout: 2-25-19

Strength Work:  Olympic lifting or Strength option: Step 1:  Choose one of the following movement to complete the strength portion: Power Snatch Squat snatch Back Squat Step 2: Complete the following rep scheme: Minute 1: 3 reps @ 70% of Minute 2: 2 reps @ 75% of Minute 3: 1 rep @ 80% of Minute […]

Thursday’s Workout: 2-21-19

Conditioning: Black or RX: 3 rounds of: 1 minute of Wall Balls 20”/14 1 minute of hang cleans 75#/55 1 minute of Double unders  1 minute of calories on the rower 1 minute of Front racked dumbbell lunges 35#/20 1 minute of rest Green or Scaled: 3 rounds of: 1 minute of light wall balls or Air […]

Wednesday’s Workout: 2-20-19

Strength Work: Add a small amount of weight (2.5-5lbs) to your effort from last week! Olympic lifting option: Tempo power or squat snatches. Start the rep in the top position of a snatch grip deadlift. Take 3-4 seconds to lower the bar to just above the ground. Pause for 3-4 seconds, then execute the lift. Complete […]

Tuesday’s Workout: 2-19-19

Conditioning: Black or RX:  5 rounds for time of: 10 Power Snatches 75#/55 10 Push ups 10 Thrusters 75#/55 10 Toes to bar Green or Scaled: 5 rounds for time of: 10 Bucket tosses 20#/15 10 Assisted push ups 10 Goblet squats 70#/53 10 Hanging knee raises / hanging straight leg raises / PUBAMS Blue […]

Monday’s Workout: 2-18-19

Strength Work: Add a small amount of weight (2.5-5lbs) to your effort from last week! Olympic lifting option: Tempo power or squat cleans. Start the rep in the top position of a deadlift. Take 3-4 seconds to lower the bar to just above the ground. Pause for 3-4 seconds, then execute the lift. Complete 5 sets […]

Friday’s Workout: 2-15-19

Conditioning: Black or RX: In teams of three and in 20 minutes, complete as many reps as possible of: Partner 1: Row 15 calories Partner 2: AMRAP Thrusters 95#/65 Partner 3: Rest Green or Scaled: In teams of three and in 20 minutes, complete as many reps as possible of: Partner 1: Row 15 calories […]

Thursday’s Workout 2-14-19

Strength Work:  Olympic lifting option: Tempo power or squat snatches. Start the rep in the top position of a snatch grip deadlift. Take 3-4 seconds to lower the bar to just above the ground. Pause for 3-4 seconds, then execute the lift. Complete 5 sets of 1 rep. start your work sets at 60% of […]