Friday’s Workout: 6-7-19

Conditioning: ”Little House on the Prairie” Black or RX: Complete as many rounds and reps as possible in 20 minutes of: 5 Hang cleans 95#/65 15 Bar over burpees 1 Sled push down and back 135#/90 1 DB farmer’s carry down and back 50#/35 Green or scaled: Complete as many rounds and reps as possible […]

Thursday’s Workout: 6-6-19

Strength: Deadlift: Complete 1 set of 2 reps @ 90- 92% of 1 RM. Then complete 3 sets of 1 rep with the same weight Then complete 3 sets of 3 reps of a 2-way paused deadlift. Pause for 3 seconds with the bar just off the ground. Complete the lift, then pause again for […]

Wednesday’s Workout: 6-5-19

Strength: Bench Press: Complete 1 set of 2 reps @ 90- 92% of 1 RM. Then complete 3 sets of 1 rep with the same weight Then complete 3 sets of 3 spoto presses. Pause for 2 seconds just above the chest, then press back to the starting position. Use 60-65% of 1 RM for […]

Tuesday’s Workout: 6-4-19

Conditioning: “Dragon Soup” Black or RX: 5 rounds for time: 400 meter run 15 Toes to Bar 9 Power snatches 95#/65 Green or Scaled: 5 Rounds for time: 400 meter row 15 Hanging knee raises / hanging straight leg raises / Push up position shoulder taps 12 Shoulder height kettlebell swings 70#/53 Blue or RX+: […]

Monday’s Workout: 6-3-19

Skill: Our Body-weight competition is coming up on Saturday, June 15! If you are looking to participate, this will be your last heavy week of strength programming, with a de-load week coming up next week, so you’ll be ready to smash some PR’s! Strength Options: Strength: Back Squat: Complete 1 set of 2 reps @ […]

Friday’s Workout: 5-24-19

Conditioning: “Chutes and Ladders” Black or RX: Partner workout! One person, works, while the other rests: 3 rounds of the following: In 6 minutes, complete the following: 6 Sled pushes 135#/90 30 Push ups 40 DB Deadlifts 50#/35 Then with the remaining time, complete as many wall balls 20#/14 as possible. Once the 6 minutes […]

Thursday’s Workout: 5-23-19

Strength Options: Strength: Deadlift: Complete 1 set of 3 reps @ 85- 87% of 1 RM. Then complete 2 sets of 2 reps with the same weight. Then complete 3 sets of 3 reps of a 2-way paused deadlift. Pause for 3 seconds with the bar just off the ground. Complete the lift, then pause […]

Wednesday’s Workout: 5-22-19

Strength: Bench Press: Complete 1 set of 3 reps @ 85- 87% of 1 RM. Then complete 2 sets of 2 reps with the same weight. Then complete 3 sets of 3 Spoto presses (pause for 1 second, 1-2 inches right above the chest). Use 60-65% of 1 RM for these sets. Olympic Lifting Option: […]

Tuesday’s Workout: 5-21-19

Strength Options: Strength: Back Squat: Complete 1 set of 3 reps @ 85- 87% of 1 RM. Then complete 2 sets of 2 reps with the same weight. Then complete 3 sets of 3 paused squats. Pause for 3 seconds at the bottom of each squat. Use 60-65% of 1 RM for these sets. Olympic […]

Monday’s Workout: 5-20-19

Skill: For 8 minutes, practice one of the following progressions for the handstand push up Box handstand push ups Getting into a handstand on the wall  Partial ROM HSPU Full ROM HSPU strict or kipping Deficit HSPU Conditioning: “Yahtzee” Black or RX: Complete as many rounds and reps as possible in 20 minutes of: 50 […]