Friday’s Workout: 5-10-19

Conditioning: “God’s Plan” Black or RX: With a partner,complete as many rounds as possible in 10 minutes of:  One person works, while the other rests. Team must finish all the burpees before starting on the thrusters: 20 Burpees  20 Thrusters 75#/55 Rest 3 minutes, then for 10 minutes, complete as many rounds and reps as […]

Friday’s Workout: 5-3-19

Conditioning: Black or RX: In teams of three: In 10 minutes, complete as many reps as possible of: Teammate 1: Sled Push 135#/95 down and back Teammate 2: AMRAP Box Jumps 24”/20 Teammate 3: Rest You team will rotate once partner 1 finishes the sled push Rest 3 minutes, then: 10 minutes, complete as many […]

Thursday’s Workout: 5-2-19

Strength:  Strength Option: Deadlift: Complete 1 set of 5 reps @ 80-82% of 1RM. Then complete 2 sets of 3 reps with the same weight. Then complete 3 sets of 9 single leg deadlifts with a DB on each leg. Olympic Lifting Option: Power or squat clean: complete 1 set of 3 reps @ 80-82% […]

Wednesday’s Workout: 5-1-19

Strength:  Strength Option: Bench Press: Complete 1 set of 5 reps @ 80-82% of 1 RM. Then complete 2 sets of 3 reps with the same weight. Then complete 3 sets of 9 one arm DB bench press reps on each arm with a challenging weight Olympic Lifting Option: Push or Split Jerk: Complete 1 […]

Tuesday’s Workout: 4-30-19

Strength:  Strength Option:  Back Squat: Complete 1 set of 5 reps @ 80-82% of 1 RM, then complete 2 sets of 3 reps with the same weight Then complete 3 sets of 9 back racked split squats on each leg. Use 40-50% of 1RM back squat Olympic Lifting Option: Power or Squat Snatch Complete 1 […]

Monday’s Workout: 4-29-19

Conditioning: :”Pack a Lunch” Black or RX: Complete as many rounds and reps as possible in 25 minutes of: 400 meter run 30 Double unders 20 Wall Balls 20#/14 10 Dumbbell Deadlifts 50#/35 5 Ring Dips Green or Scaled: Complete as many rounds and reps as possible in 25 minutes of: 400 meter row 90 […]

Thursday’s Workout: 4-25-19

Conditioning: “Three Darts was too much!” Black or RX: 3 rounds for time of: 12 Burpees 12 Power Snatches 75#/55 12 Kipping pull ups Green or Scaled: 3 rounds for time of: 12 Squat thrusts 12 Slam Balls 20#/15 8 Dead hang or Assisted pull ups Blue or RX+: 3 rounds for time of: 12 […]

Friday’s Workout: 4-26-19

Conditioning: “Recharge” Black or RX: Partner workout! One person will work, while one person rests. Complete the following: 60-50-40-30 Wall balls 20#/14 Overhead kettlebell swings 53#/35 Push ups Green or Scaled: Partner workout! One person will work, while one person rests. Complete the following: 60-50-40-30 Wall balls 20#/14 or Air squats Kettlebell swings 53#/35 Assisted […]

Wednesday’s Workout: 4-24-19

Conditioning: “Double A” Black or RX: 20-15-10 of: Front Squats 95#/65 Toes to bar Green or Scaled: 20-15-10 of: Goblet 70#/53 or Air squats Hanging knee raises / hanging straight leg raises / PUBAMS Blue or RX+: 30-20-10 of Front Squats 95#/65 Toes to bar

Tuesday’s Workout: 4-23-19

Conditioning: “9 Volt” Black or RX: Complete 5 rounds of: 200 meter run 9 Box jumps 24”/20 6 Power clean and jerks 115#/75 6 Dead hang pull ups Green or Scaled: Complete 5 rounds of: 200 meter row 9 Step ups 20”/16 6 Power cleans 115#/75 or 9 KB power cleans 70#/53  6 Assisted pull […]