Thursday’s Workout: 2-6-20

Conditioning: Black or RX: 20 minutes of: Even minutes: 12/10 calories on the rower  Odd minutes: 6 dumbbell snatches on each arm 50#/35 Green or Scaled: 20 minutes of: Even minutes: 10/8 calories on the rower  Odd minutes: 12 slam balls 20#/15 Blue or RX+: 20 minutes of: Even minutes: 12/10 calories on the Air-bike […]

Wednesday’s Workout: 2-5-20

Strength Work: Olympic lifting option: Tempo Power or Squat cleans Start the rep in the top position of a deadlift. Take 3-4 seconds to lower the bar to just above the ground. Pause for 3-4 seconds, then execute the lift. Complete 5 sets of 1 rep. start your work sets at 60% of 1 RM […]

Tuesday’s Workout: 2-4-20

Conditioning: “Dry Heat” Black or RX: Complete 5 rounds of the following: In 3 minutes, complete: 12 Power cleans 115#/80 12 Toes to bar 36 Double unders AMRAP Burpees Rest 1 minute in between each round Green or Scaled: Complete 5 rounds of the following: In 3 minutes, complete: 12 Power cleans 95#/65 or KB […]

Monday’s Workout: 2-3-20

Strength Work:  Olympic lifting option: Tempo power or squat snatches. Start the rep in the top position of a deadlift. Take 3-4 seconds to lower the bar to just above the ground. Pause for 3-4 seconds, then execute the lift. Complete 5 sets of 1 rep. start your work sets at 60% of 1 RM […]

Tuesday’s Workout: 1-28-19

Conditioning: “Fake News” Black or RX:  5 rounds for time of: 10 Power Snatches 75#/55 10 Push ups 10 Thrusters 75#/55 10 Toes to bar Green or Scaled: 5 rounds for time of: 10 Bucket tosses 20#/15 10 Assisted push ups 10 Goblet squats 70#/53 10 Hanging knee raises / hanging straight leg raises / […]

Wednesday’s Workout: 1-29-20

Strength: Olympic lifting option: Tempo Push or Split Jerks Press or jerk the weight overhead. Spend 3-4 seconds with the weight overhead, then take 3-4 seconds to lower the bar under control to the shoulders. Complete 5 sets of 2 reps. start your work sets at 55-60% of 1 RM and add weight to each […]

Thursday’s Workout: 1-30-20

Conditioning: “Pre Game 2” Black or RX: 3 rounds of: 1 minute of shoulder to overhead 75#/55 1 minute of hang cleans 75#/55 1 minute of Double unders  1 minute of calories on the rower 1 minute of hanging dumbbell lunges 35#/20 1 minute of rest Green or Scaled: 3 rounds of: 1 minute of Ring rows […]

Monday’s Workout: 1-27-20

Strength Work:  Olympic lifting option: Tempo power or squat cleans. Start the rep in the top position of a deadlift. Take 3-4 seconds to lower the bar to just above the ground. Pause for 3-4 seconds, then execute the lift. Complete 5 sets of 1 rep. start your work sets at 60% of 1 RM […]

Friday’s Workout: 1-24-20

Conditioning: “Johnny Cage” Black or RX: In 20 minutes, complete as many rounds and reps as possible of: 8 Front squats 95#/65 6 Power snatches 95#/65 4 Dead hang pull ups 2 Ring Dips. Add 1 additional dip with each round completed Green or scaled: In 20 minutes, complete as many rounds and reps as […]

Thursday’s Workout: 1-23-20

Strength Option: Every minute, on the minute for 12 minutes complete the following:  Strength option: 2 Deadlifts @ 65% of 1 RM or with a 3 second pause just off the ground on each rep. Make each rep explosive!  Strength Option: 5 Barbell glute bridges or 5 deadlifts with a moderately load. Olympic Lifting Option:  […]