Friday’s Workout: 11-21-19

Strength: Strength Option: Deadlift: work up to a heavy set of 4. This should be around 85% of your 1 RM. Then take 70% of your heavy set of 4 and complete 3 sets of 7 reps of a Romanian Deadlift. Olympic Lifting Option: Power or squat clean: work up to a heavy set of […]

Thursday’s Workout: 11-21-19

Conditioning: “Disney +” Black or RX option:  Complete 5 rounds on the 4:00. Rest any remaining time between rounds. 30 Air squats 20 Shoulder height kettlebell swings 70#/53 15 Push ups Green or scaled option: Complete 5 rounds on the 4:00. Rest any remaining time between rounds. 20 Air squats 20 Shoulder height kettlebell swings […]

Wednesday’s Workout: 11-20-19

Strength: Strength Option: Bench Press: work up to a heavy set of 4 reps. This should be around 85% of your 1 RM. Then take 70% of your heavy set of 4 and complete 3 sets of 5 spoto presses!  Olympic Lifting Option: Push or split jerk: work up to a heavy set of 3 […]

Tuesday’s Workout: 11-19-19

Conditioning: “Message in a Bottle” Black or RX option: Complete 3 rounds of: 250 meter row 15 Deadlifts 225#/155 25 Wall Balls 20#/14 Rest 3 minutes in between each round. Green or scaled option: Complete 3 rounds of: 250 meter row 15 Deadlifts 135#/95 25 Lighter wall balls or air squats Rest 3 minutes in […]

Monday’s Workout: 11-18-19

Strength: Strength Option: Back Squat: work up to a heavy set of 4 reps. This should be around 85% of your 1 RM. Then take 70% of your heavy set of 4 and complete 3 sets of 5 front squats!  Olympic Lifting Option: Power or squat snatch: work up to a heavy set of 3 […]

Friday’s Workout 11-15-19

Strength: Strength Option: Deadlift: work up to a heavy set of 4. This should be around 85% of your 1 RM. Then complete 3 sets of 7 reps of a Romanian Deadlift. Olympic Lifting Option: Power or squat clean: work up to a heavy set of 3 reps, then complete 3 sets of 3 reps […]

Thursday’s Workout: 11-14-19

Conditioning: “Formal Chicken” Black or RX option: Complete 5 rounds of the following: 1 minute of Alternating dumbbell snatches 50#/35 1 minute of Push ups 1 minute of Rowing for calories 1 minute of Wall balls 20#/14 1 minute of rest Green or scaled option: Complete 5 rounds of the following: 1 minute of Slam […]

Wednesday’s Workout: 11-13-19

Strength: Strength Option: Bench Press: work up to a heavy set of 4 reps. This should be around 85% of your 1 RM. Then take 70% of your heavy set of 4 and complete 3 sets of 5 spoto presses!   Olympic Lifting Option: Push or split jerk: work up to a heavy set of […]

Tuesday’s Workout: 11-12-19

Conditioning: In 18 minutes, complete as many rounds and reps as possible of:    Black or RX option: 5 Ring Dips with band assistance 5 Plate overhead lunges 45#/25 on each leg 10 Toes to bar 10 Shoulder height kettlebell swings 70#/53 20 Air squats Green or scaled option: 5 Ring rows 5 Goblet 53#/35 […]

Monday’s Workout: 11-11-19

Strength: Strength Option: Back Squat: work up to a heavy set of 4 reps. This should be around 85% of your 1 RM. Then take 70% of your heavy set of 4 and complete 3 sets of 5 front squats!   Olympic Lifting Option: Power or squat snatch: work up to a heavy set of […]