Friday’s Workout: 12-5-19

Strength: Strength Option: Paused Deadlift! Work up to a heavy set of 3 reps with a 2 second pause just off the ground on each rep. The rest of the rep should be a normal deadlift. Your set of 3 should be around 75-80% of your deadlift 1 RM. Then take 65% of your deadlift […]

Thursday’s Workout: 12-5-19

Conditioning: “Magic School Bus” Black or Rx: Complete as many rounds and reps for 5 minutes of:  12 Toes to bar 12 Power cleans 95#/65 Rest 3:00 Complete as many rounds and reps for 5 minutes of:  9 Toes to bar 9 Power cleans 115#/80 Rest 3:00 Complete as many rounds and reps for 5 […]

Wednesday’s Workout: 12-4-19

Strength: Strength Option: Paused Bench Press! Work up to a heavy set of 3 reps in the paused bench press. Your set of 3 should be around 75-80% of your bench press 1 RM. Then complete 3 sets of 5 paused bench presses at 65% of your 1 RM bench press All reps should have […]

Tuesday’s Workout: 12-3-19

Conditioning: “Marlboro Reds” Conditioning: “Marlboro Reds” Black or Rx: Complete 6 rounds of the following for time:   4 Strict pull ups 6 Hanging dumbbell lunges on each leg 50#/35 12 Push ups 12 Box jumps 24”/20 Green or Scaled: Complete 6 rounds of the following for time:  4 Assisted Pull ups 6 Hanging dumbbell […]

Monday’s Workout: 12-2-19

Strength: Strength Option: Paused Back Squat! Work up to a heavy set of 3 reps in the paused back squat. Your set of 3 should be around 75-80% of your back squat 1 RM. Then complete 3 sets of 5 paused back squats at 65% of your 1 RM back squat All reps should have […]

Friday’s Workout: 11-28-19

Conditioning: “Green Bean Casserole” As a team of 2, complete the following with one person working at a time:  Black or RX:  100 Thrusters 75#/55  90 Burpees  80 Power Snatches 75#/55 (total) 70 Toes to bar 60 Overhead kettlebell swings 53#/35 50 Push ups 400 meter run (both partners, together) 30 Hang squat cleans 75#/55  20 […]

Wednesday’s Workout: 11-27-19

Conditioning: “Break-Away Wind Pants” Black or RX: 3 rounds of: 7 Hang dumbbell snatches on each arm (50#/35) 14 Push ups 14 Alternating front racked lunges 95#/65 (total) Rest 3 minutes, then: 3 rounds of: 14 Box jumps 24”/20 7 Ring dips 14 Shoulder height kettlebell swings 70#/53 Green or Scaled: 3 rounds of: 14 […]

Tuesday’s Workout: 11-26-19

Strength Option: Paused Back Squat! Work up to a heavy set of 3 reps in the paused back squat. Your set of 3 should be around 75-80% of your back squat 1 RM. Then complete 3 sets of 5 paused back squats at 65% of your back squat 1 RM All reps should have a […]

Monday’s Workout: 11-25-19

Conditioning: “Alanis Morissette” Black or RX:  5 rounds for time of: 6 Clean and Jerks 135#/95 9 Toes to Bar 18 Burpees Green or scaled:  5 rounds for time of: 6 Lighter power clean and jerks or KB power cleans 70#/53 and 5 Ring rows  9 Hanging knee raises / hanging straight leg raises or […]