Author: Eric Morris

Friday’s Workout: 1-26-18

Conditioning: Black or RX: In 20 minutes, complete as many rounds and reps as possible of: 15 Wall Balls 20#/14 10 Front racked Lunges 115#/75 (total) 5 Ring dips 2 Squat Snatches 115#/75. Add 2 snatches to each round you complete.   Green or Scaled: In 20 minutes, complete as many rounds and reps as […]

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Thursday’s Workout: 1-25-18

Power Development: Every minute, on the minute for 12 minutes complete the following: Black: 1 Power clean and jerk with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. Try to end with a heavier load than last week.  No misses! […]

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Wednesday’s Workout: 1-24-18

Conditioning: Black or RX: In teams of two, complete five rounds with one partner working, while the other rests for time of: 40 Box Jumps 24”/20 30 Push-ups 20 Deadlifts 225#/155 Green or scaled: In teams of two, complete five rounds with one partner working, while the other rests for time of: 40 Step ups […]

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Tuesday’s Workout: 1-23-18

Power Development – Every minute, on the minute for 12 minutes complete the following: Black:  1 Power snatch with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. Try to end with a heavier load than last week. No misses! […]

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Monday’s Workout: 1-22-18

Conditioning: Black or RX: Complete 5 rounds every 4 minutes. If you complete the following work within 4 minutes, rest for the remainder of the time. 12 Kipping pull ups 16 Alternating Dumbbell Snatches 50#/35 50 Double unders   Green or Scaled: Complete 5 rounds every 4 minutes. If you complete the following work within […]

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Friday’s Workout: 1-19-18

Conditioning: Black or RX: Complete the following for time: 5 rounds of: 8 Shoulder to overhead reps 115#/75 40 Double unders   Rest for 5 minutes, then:   5 rounds of: 10 Front squats 115#/75 8 Ring dips   Rest for 5 minutes, then:   75 Wall balls 20#/14     Green or Scaled: Complete […]

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Thursday’s Workout: 1-18-18

Power Development: Black: 1 Power clean and jerk with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. No misses!   Green:  3 Deadlifts @ 65% of 1 RM or with a moderate load. Make each rep explosive!   Blue:  […]

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Wednesday’s Workout: 1-17-18

Conditioning: Black or RX: In 18 minutes, complete as many rounds and reps as possible of: 15 Box Jumps 24”/20 12 Thrusters 75#/55 9 Kipping pull ups   Green or scaled: In 18 minutes, complete as many rounds and reps as possible of: 15 Step ups 20”/16 12 Bucket tosses 20#/15 6 Assisted pull ups […]

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Tuesday’s Workout: 1-16-18

Power Development – Every minute, on the minute for 12 minutes complete the following: Black:  1 Power snatch with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. No misses! Green:  3 Front Squats @ 65% of 1 RM or […]

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Monday’s Workout: 1-15-18

Conditioning:   Black or RX: Complete the following for 4 rounds. Accumulate as many reps as possible in 30 seconds of the following exercises. Rest for 30 seconds in between each exercise. Rowing for calories Toes to bar Push ups Squat cleans 75#/55   Green or Scaled: Complete the following for 4 rounds. Accumulate as […]

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