Friday’s Workout: 10-4-19

Strength: Strength Option: Deadlift 5 reps @ 75% of 1 RM 4 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 2 reps @ 90% of 1 RM AMRAP @ 60% of 1 RM Olympic Lifting Option: power clean or squat clean 4 reps @ 75% of 1 RM 3 reps […]

Thursday’s Workout: 10-3-19

Conditioning: “The Ice Man Test” Every minute, on the minute, complete the following reps. Rest the remainder of each minute. Starting on minute 15, add one rep to each movement until you are not able to complete the work required for that minute. Black or Rx: 5 Dumbbell Deadlifts 50#/35 5 Push ups 5 Wall […]

Wednesday’s Workout: 10-2-19

Strength: Black: Bench Press 5 reps @ 75% of 1 RM 4 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 2 reps @ 90% of 1 RM AMRAP @ 60% of 1 RM Olympic lifting Option: Push or split jerk 4 reps @ 75% of 1 RM 3 reps @ […]

Tuesday’s Workout: 10-1-19

Conditioning: “War Child” Black or Rx:  In 20 minutes, complete as many rounds and reps of the following: 5 Front racked lunges on each leg 95#/65 10 Kipping pull ups 15 Calories on the rower 20 Shoulder height kettlebell swings 70#/53 Green or Scaled: In 20 minutes, complete as many rounds and reps of the […]

Monday’s Workout: 9-31-19

Strength: Black: Back Squat 5 reps @ 75% of 1 RM 4 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 2 reps @ 90% of 1 RM AMRAP @ 60% of 1 RM Olympic lifting Option: Power or squat snatch 4 reps @ 75% of 1 RM 3 reps @ […]

Friday’s Workout: 9-27-19

Strength Options: Strength: Deadlift: First complete 2 sets of 5 reps at 75%. Add weight to each set if you can. Then, complete 3 sets of 10 reps. Start at 60% of 1 RM and add weight each round Olympic lifting: Complete 4 sets of the following complex: 2 rounds of: 1 Power clean 1 […]

Thursday’s Workout: 9-26-19

Conditioning: “Pennywise” Black or Rx: AMRAP in 5 minutes of:  10 Hang cleans 95#/65 5 Kipping pull ups   10 Box jump overs 24”/20 Rest 2 minutes, then:  AMRAP in 5 minutes of:  8 Hang Cleans 115#/80 4 Kipping pull ups   8 Box jump overs 24”/20 Rest 2 minutes, then:  AMRAP in 5 minutes […]

Wednesday’s Workout: 9-25-19

Strength Options: Strength: Bench Press: First complete 2 sets of 5 reps at 75%. Add weight to each set if you can. Then, complete 3 sets of 10 reps. Start at 60% of 1 RM and add weight each round. Olympic lifting option: Complete 4 sets of the following complex: 2 rounds of: 1 push […]

Tuesday’s Workout: 9-24-19

Conditioning: “Dwight” Black or Rx:  4 rounds of: Every 5 minutes, perform:  Run 400 meters  25 Wall balls 20#/14 15 Toes to bar  Rest for the remainder of the round Green or Scaled: 4 rounds of: Every 5 minutes, perform:  Row 400 meters or 25 calories on the Air-bike 25 Air Squats 15 Hanging knee raises […]

Monday’s Workout: 9-23-19

Strength Options: Strength: Back Squat: First complete 2 sets of 5 reps at 75%. Add weight to each set if you can. Then, complete 3 sets of 10 reps. Start at 60% of 1 RM and add weight each round. Strive to finish heavier than last week. Olympic lifting option: Complete 4 sets of the […]