Friday’s Workout: 2-8-19

Conditioning: “All That and a Bag of Chips” Black or RX: 4 rounds of: 4 Power cleans 115#/80 4 Front squats 115#/80 4 Shoulder to overhead 115#/80 Rest 5 minutes, then: Row 1,000 meters for time Rest 5 minutes, then complete as many rounds and reps as possible in 10 minutes of: 5 Pull ups […]

Thursday’s Workout: 2-7-19

Strength Work-:  First, Pick one of the following: Black: Deadlift Green: Deadlift Blue: Squat or power snatch Then complete the following waves: Add 2.5-5lbs to last week’s effort! Wave 1 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% Wave 2 3 reps @ 80% 2 reps @ 85% 1 rep @ […]

Wednesday’s Workout: 2-6-19

Conditioning: Black or RX: 5 rounds of: 6 Ring dips 6 Front racked lunges on each leg 95#/65 8 Dumbbell snatches on each arm 50#/35 12 Bar over burpees 18 Wall balls 20#/14 Green or scaled: 5 rounds of: 10 Ring rows   6 Goblet 70#/53 or bodyweight lunges on each leg  16 Kettlebell swings […]

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 […]

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 […]

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:  […]

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) […]