Friday’s Workout: 9-6-19

Strength option: Deadlift. Complete 5 sets of 2 reps starting at 85% of 1 RM. Add weight to each set if you can. Olympic Lifting Option: “Snatch complex #5” Complete the following for 4 rounds. Rest as needed in between each round: 2 Power snatches 2 Squat snatches 2 Overhead squats  Start at 60% of […]

Thursday’s Workout: 9-5-19

Conditioning: Black or Rx: Complete 7 rounds of the following. Rest the remainder of each minute.   Minute 1:16 Shoulder height kettlebell swings 70#/53 Minute 2: 14 Push ups Minute 3: 8 Dumbbell thrusters 50#/35 Green or Scaled: Complete 7 rounds of the following. Rest the remainder of each minute.   Minute 1:16 shoulder height […]

Wednesday’s Workout: 9-4-19

Strength: Strength option: Front squat. Complete 5 sets of 2 reps starting at 85% of 1 RM. Add weight to each set if you can. Olympic Lifting Option: “Clean complex #5” Complete the following for 4 rounds. Rest as needed in between each round: 2 power cleans 2 front squats 2 Jerks (push or split) […]

Tuesday’s Workout: 9-3-19

Conditioning: Black or Rx: “Fight Gone Bad!“ Three rounds of: 1 minute of: Wall-balls, 20#/14 1 minute of: Sumo deadlift high-pulls, 75#/55 1 minute of Box Jumps, 20″/16 1 minute of Push-presses, 75#/55 1 minute of Rowing for calories 1 minute of rest in between each round Green or Scaled option:  Three rounds of: 1 […]

Friday’s Workout: 8-29-19

Conditioning: “Frustrated Mule” Black or RX: Complete 4 rounds of the following: 2 Sled pushes, down and back 135#/90 4 Deadlifts 205#/170 6 Dead hang pull ups 24 Double unders Green or Scaled: Complete 4 rounds of the following: 1 Sled push, down and back 90#/45 4 Deadlifts 135#/95 6 Dead hang pull ups 72 […]

Thursday’s Workout: 8-29-19

Conditioning: “Upgrade” Black or Rx: In 6 minutes, complete the following: 800 meter run then complete 1 round of: 10 Push ups 10 Alternating dumbbell snatches 50#/35 (total) 10 Box jumps 24”/20 then, AMRAP thrusters 75#/55 Rest 3 minutes, then: In 5 minutes, 400 meter run then complete 2 rounds of: 10 Push ups 10 […]

Wednesday’s Workout: 8-28-19

Strength: Strength option: Bench Press 3 reps @ 75% of 1 RM 5 reps @ 75% of 1 RM 3 reps @ 80% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 5 reps @ 85% of 1 RM Olympic Lifting Option: Push or split jerk 1 […]

Tuesday’s Workout: 8-27-19

Conditioning: “Bob Barker” Black or RX: 5 rounds for time of: 5 Push jerks 115#/75 10 Toes to bar 15 Wall balls 20#/14 20 Kettlebell swings 70#/53 Rest 3 minutes in between each set Green or Scaled: 5 rounds for time of: 10 Ring rows  10 Hanging knee raises / hanging straight leg raises / […]

Monday’s Workout: 8-26-19

Strength: Strength option: Front Squat: 3 reps @ 75% of 1 RM 5 reps @ 75% of 1 RM 3 reps @ 80% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 5 reps @ 85% of 1 RM Olympic Lifting Option: Power or squat snatch: 1 […]