Friday’s workout: 8-17-18

Strength option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 explosive deadlift reps with 65-70% of 1 RM Odd minutes: 1 DB carry from cone to cone outside with a moderate weight   Olympic Lifting Option: Every minute, on the minute for 14 minutes complete the following: Even minutes: […]

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Thursday’s Workout: 8-16-18

Strength: Strength option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 explosive Bench Press reps with 65-70% of 1 RM Odd minutes: 5 hanging DB lunges on each leg with a moderate weight   Olympic Lifting Option: Every minute, on the minute for 14 minutes complete the following: Even […]

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Wednesday’s Workout: 8-15-18

Strength:   Strength option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 explosive Bench Press reps with 65-70% of 1 RM Odd minutes: 5 hanging DB lunges on each leg with a moderate weight   Olympic Lifting Option: Every minute, on the minute for 14 minutes complete the following: […]

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Tuesday’s Workout: 8-14-18

Black or RX: In 20 minutes, complete as many rounds as possible of:   2 rounds of “Cindy” 5 Pull ups (kipping allowed) 10 Push ups 15 Air Squats   1 round of “light DT” 12 Deadlifts 115#/75 9 Hang Cleans 115#/75 6 Push Jerks 115#/75   Green or Scaled: In 20 minutes, complete as […]

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Monday’s Workout: 8-13-18

Strength: Strength option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 explosive back squats with 65-70% of 1 RM Odd minutes: 6 supinated barbell rows   Olympic Lifting Option: Every minute, on the minute for 14 minutes complete the following: Even minutes: 3 power or squat snatches with 70-75% […]

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Friday’s Workout: 8-10-18

Conditioning: RX: First, complete 60 alternating dumbbell snatches 50#/35 (total) as quick as possible Rest 2 minutes. Next, in 4 minutes, complete as many wall balls 20#/14 as possible Rest 2 minutes, then complete: 4 rounds for time of: 6 front racked lunges 95#/65 on each leg 10 push ups 50 double unders   Scaled: […]

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Thursday’s Workout: 8-9-18

Deadlifts: Complete the following: add a small amount to last week’s effort  5 reps @ 80% 3 reps @ 85% 1 rep at 90% 3 reps @ 85% 5 reps @ 80%   Olympic Lifting Option: Power or squat clean: add a small amount to last week’s effort  3 reps @ 80% 2 reps @ […]

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Wednesday’s Workout: 8-8-18

Conditioning:   Black or RX: Partner workout: For 10 minutes, complete the following: Partner 1: sled push down and back 135#/95, then one farmer’s carry 50#/35 down and back Partner 2: rest Partners switch back and forth Rest 2 minutes, then for 10 minutes, complete: Partner 1: Row 10 calories, then 6 power snatches 75#/55 […]

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Tuesday’s Workout: 8-7-18

Strength: Back Squats: Complete the following: Add a small amount to last week’s effort 5 reps @ 80% 3 reps @ 85% 1 rep at 90% 3 reps @ 85% 5 reps @ 80%   Olympic Lifting Option: Power or squat snatch: Add a small amount to last week’s effort 3 reps @ 80% 2 […]

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Monday’s Workout: 8-6-18

Conditioning: Black or Rx: Complete 7 rounds of: In 3:00 minutes, Run 400 meters 7 Power cleans 115#/75 Rest for the remaining time.   Green or Scaled option: Complete 7 rounds of: In 3:00 minutes, Row 400 meters 15 kettlebell swings 70#/53 Rest for the remaining time.   Blue or RX+: Complete 7 rounds of: In […]

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