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 […]

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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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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) […]

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