Friday’s Workout: 1-3-20

Power Development: Black Deadlift: Complete 5 sets of 5 reps. Start at 70% of 1 RM and add a small amount of weight to each set if you can. In between each set, complete 5 dumbbell rows on each arm Green: Deadlift: Complete 5 sets of 12 reps with a moderate load. In between each […]

Thursday’s Workout: 1-2-20

Conditioning: “Tone it in 2020” Black or RX: Complete as many rounds and reps as possible in 7 minutes of: 7 Power cleans 95#/65 7 Ring dips with a band Rest 2 minutes, then complete as many rounds and reps as possible in 7 minutes of: 8 Alternating Dumbbell Snatches 50#/35 (total) 8 Toes to […]

Tuesday’s Workout: 12-31-19

Conditioning: “New Year, who dis?” Black or RX Option: 5 rounds of: every 4:00 complete: 5 Deadlifts 225#/155 10 Kipping pull ups 10 Hanging DB lunges 50#/35 (total) 30 Double unders Green or Scaled Option: 5 rounds of: every 4:00 complete: 5 Deadlifts 185#/135 5 Assisted pull ups 10 Hanging DB lunges 35#/20 (total) or […]

Monday’s Workout: 12-30-19

Strength:   Black Front Squat: Complete 5 sets of 5 reps @ 80-85% of 1 RM. In between each set, complete 10 banded pull downs on the rig Green: Goblet Squat: Complete 5 sets of 12 reps with a moderate load. In between each set, complete 10 banded pull downs on the rig Blue: Rowing […]

Friday’s Workout: 12-27-19

Conditioning: “Great Gravy” Black or RX Option: Complete as many rounds and reps as possible in 20 minutes of: 10 Alternating dumbbell snatches 50#/35 (total) 10 Hang cleans 75#/55 10 Kipping Pull ups 10 Front squats 75#/55 5 Ring Dips with a band Green or Scaled Option: Complete as many rounds and reps as possible […]

Thursday’s Workout: 12-26-19

Conditioning: “Dump truck driving through a nitroglycerin plant” Black or RX Option: 30 Calories on the rower 30 Power Snatches 75#/55 30 Toes to bar 30 Dumbbell Deadlifts 50#/35 30 Front Racked Lunges (total) 75#/55 30 Box Jumps 24”/20 30 Burpees 30 Thrusters 75#/55 30 Push ups 30 Shoulder height kettlebell swings 70#/53 Green or […]

Monday’s Workout: 12-23-19

Conditioning: 12 days of Christmas, GBCF style: Like the song, “The 12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.  Black or Rx option:  1 Dead hang pull up  2 Power Snatches 95#/65 3 Burpees 4 Box jumps 24”/20 5 Toes to bar 6 Front […]