Friday’s Workout: 12-14-18

Power Development: Olympic Lifting Option: Work up to a heavy complex of: Choose either power or squat clean High hang clean, above knee hang clean, clean (from floor) Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex.   Green option: Deadlift Complete a heavy set of […]

Read More

Thursday’s Workout: 7-26-18

Conditioning:   Black or RX:  Complete 5 rounds of the following: In 3 minutes, complete as many rounds and reps as possible of: 3 squat cleans 115#/75 6 handstand push up modification reps or 6 push ups 10 Alternating Dumbbell snatches 50#/35 (5 on each arm) Rest 2 minutes in between each round   Green […]

Read More

Wednesday’s Workout: 6-20-18

Conditioning:   Black or RX: In a team of 3, complete 30 total rounds (10 per person) of the following: 1 Sled push 135#/95 5 DB hang snatches on each arm 50#/35 This workout will be done conga line style until all rounds are completed.   Green or Scaled: In a team of 3, complete […]

Read More

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:  […]

Read More

Tuesday’s Workout: 11-17-15

Strength: Squat options: Black: Back Squat 3 x 5 @ 75-80% of 1 RM Green: Goblet squat: 3 x 12 Blue: Back Squat 3 x 10 @ 60-65% of 1 RM Purple: Back Squat 4 x 1 @ 90%+ of 1 RM Upper Body Pull Options Black: Pull ups 3 x5 (add weight if needed) […]

Read More