Friday’s Workout: 7-5-19

Conditioning:  Viking Friday! In this workout, you will partner up with a teammate and make believe you are Vikings looking to plunder a nearby village! You will first row your boat to the village. Then you will grab your axe and run to the village. Once at the village, you will pillage said village. Then […]

Wednesday’s Workout: 7-3-19

Conditioning: “Diesel Brothers” Black or RX: In a team of two, one person will complete a round while the other partner rests. Complete the number of rounds as a team, then move on. 10 rounds of (5 per person): 1 sled push 135#/95 down and back 6 Power snatches 95#/65 Then immediately into: 10 rounds […]

Tuesday’s Workout: 7-2-19

Strength Option: – Choose one of the following options: Strength: Back Squat Set 1: 7 reps @75% of 1 RM Set 2: 13 reps @ 65% of 1 RM Set 3: 21 reps @ 55% of 1 RM Green Strength: Goblet Squats: Set 1: 7 reps with a heavy kettlebell Set 2: 13 reps with […]

Monday’s Workout: 7-1-19

Conditioning: A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to […]

Friday’s Workout: 6-28-19

Conditioning: “BFF’s” Black or RX: With a partner and with one person working at a time, complete: 50 Box jumps 24”/20 50 Calories on the rower 50 Alternating Dumbbell Snatches 50#/35 (total) 50 Front racked lunges 95#/65 (total) 50 Toes to bar 50 Shoulder to overhead 95#/65 50 Dumbbell deadlifts 70#/50 50 Burpees 50 Air […]

Thursday’s Workout: 6-27-19

Strength– Choose one of the following options: Strength: Bench Press: Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM   Green Strength: Landmine Press: complete 1 side bridge for 20 seconds on each arm in between each set […]

Wednesday’s Workout: 6-26-19

Conditioning:   Black or RX: Complete as many rounds and reps as possible in 18 minutes of: 1 Sled Push down and back 135#/90 3 Power Cleans 135#/95 5 Handstand push-ups progression reps on the wall   7 Kipping pull ups Green or Scaled: Complete as many rounds and reps as possible in 18 minutes […]

Tuesday’s Workout: 6-25-19

Strength Option: – Choose one of the following options: Strength: Back Squat Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM Green Strength: Goblet Squats: Set 1: 7 reps with a heavy kettlebell Set 2: 13 reps with […]

Monday’s Workout: 6-24-19

Conditioning:  “Double Dragon” Black or RX: 5 rounds for time of: Run 400 meters 14 Deadlifts 185#/115 21 Burpees Green or Scaled: 5 rounds for time of: Row 400 meters 14 Deadlifts 135#/95 21 Squat thrusts Blue or RX+: 5 rounds for time of: Run 400 meters 14 Deadlifts 225#/155 21 Burpees