Thursday’s Workout: 10-31-19

Conditioning: “Halloween 2019” In a team of 2, complete the following with 1 person working, while the other rests: Black or RX: 2000 meter row 100 Plate overhead lunge steps 45#25 (total) 80 Alternating dumbbell snatches 50#/35 (total) 60 Kipping pull ups Green or Scaled: 2000 meter row 100 bodyweight lunges (total) 80 Shoulder height […]

Wednesday’s Workout: 10-30-19

Strength: Strength Option: Deadliftt: work up to a heavy double, then complete 3 sets of 5 reps of a deficit deadlift @ 75-80% of your heavy double Olympic Lifting Option: Power or squat clean: work up to a heavy double, then complete 3 sets of 3 reps with a 3-4 second negative in each rep […]

Tuesday’s Workout: 10-29-19

Conditioning: “Whoopie Goldberg” Black or RX: Complete as many rounds and reps as possible in 18 minutes of: 15 Calories on the rower 15 Hang Cleans 75#/55 15 Push Jerks 75#/55 15 Box Jumps 24”/20 Green or Scaled: Complete as many rounds and reps as possible in 18 minutes of: 15 Calories on the rower […]

Monday’s Workout: 10-28-19

Strength: Strength Option: Back Squat: work up to a heavy double, then complete 3 sets of 5 reps of a box squat @ 75-80% of your heavy double Olympic Lifting Option: Power or squat snatch: work up to a heavy double, then complete 3 sets of 3 reps with a 3-4 second negative in each […]

Thursday’s Workout: 10-24-19

Conditioning: “80 Degrees and Sunny” Black or RX: 4 rounds for time of: 1 Sled Push 135#/90 12 Dumbbell deadlifts 50#/35 9 Front squats 115#/80 Rest 3 minutes, then complete: 4 rounds for time of: 9 Burpees 12 Box jumps 24”/20 9 Toes to bar Green or Scaled: 4 rounds for time of: 1 Sled […]

Wednesday’s Workout: 10-23-19

Strength: 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  – add 2.5-5# to last week’s effort Green Strength: Landmine Press: complete 1 side bridge for 20 seconds on each arm in between each set […]

Tuesday’s Workout 10-22-19

Conditioning: “Mega Millions” Black or RX: 5 rounds of: 25 Wall Balls 20#/14 20 Alternating Dumbbell Snatches 50#/35 (total) 10 Kipping pull ups 10 Front racked lunges (95#/65) (total) Green or Scaled: 5 rounds of: 25 Air Squats 20 Kettlebell Swings 70#/53 5 Assisted dead hang pull ups 10 Goblet lunges (70#/53) (total) or bodyweight […]

Monday’s Workout: 10-21-19

Strength: Choose one of the following options: Strength: Back Squat – rest as needed in between each set Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM – try using 2.5 – 5# more than last week’s effort […]

Thursday’s Workout: 10-17-19

Conditioning: “Here Comes The Hotstepper” Black or RX: Complete the following: 3 Rounds for time:  10 Thrusters 95#/65 10 Kipping Pull ups Rest 3 minutes, then:  3 rounds for time of:  20 Wall Balls 20#/14 10 Hang cleans 95#/65 Rest 3 minutes, then: 3 rounds for time of: 30 Air Squats 10 Push jerks 95#/65 […]

Wednesday’s Workout: 10-16-19

Strength: 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 Set 1: 6 reps with a […]