Conditioning: “80 Degrees and Sunny” Black or RX: 4 rounds for time of: 1 Sled Push 135#/90 12 Dumbbell deadlifts 50#/35 9 Front squats 115#/80 Rest 3 minutes, then complete: 4 rounds for time of: 9 Burpees 12 Box jumps 24”/20 9 Toes to bar Green or Scaled: 4 rounds for time of: 1 Sled […]
Strength: Strength: Bench Press Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM – add 2.5-5# to last week’s effort Green Strength: Landmine Press: complete 1 side bridge for 20 seconds on each arm in between each set […]
Conditioning: “Mega Millions” Black or RX: 5 rounds of: 25 Wall Balls 20#/14 20 Alternating Dumbbell Snatches 50#/35 (total) 10 Kipping pull ups 10 Front racked lunges (95#/65) (total) Green or Scaled: 5 rounds of: 25 Air Squats 20 Kettlebell Swings 70#/53 5 Assisted dead hang pull ups 10 Goblet lunges (70#/53) (total) or bodyweight […]
Strength: Choose one of the following options: Strength: Back Squat – rest as needed in between each set Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM – try using 2.5 – 5# more than last week’s effort […]
Conditioning: “Here Comes The Hotstepper” Black or RX: Complete the following: 3 Rounds for time: 10 Thrusters 95#/65 10 Kipping Pull ups Rest 3 minutes, then: 3 rounds for time of: 20 Wall Balls 20#/14 10 Hang cleans 95#/65 Rest 3 minutes, then: 3 rounds for time of: 30 Air Squats 10 Push jerks 95#/65 […]
Strength: Strength: Bench Press Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM Green Strength: Landmine Press: complete 1 side bridge for 20 seconds on each arm in between each set Set 1: 6 reps with a […]
Conditioning: “Thelma and Louise” Black or Rx: Partner workout! Complete as many rounds and reps as possible in 20 minutes of: 3 Alternating dumbbell snatches on each arm 50#/35 3 Push ups 3 Dumbbell Deadlifts 50#/35 Partners complete a full round before switching. Green or Scaled: Partner Workout!Complete as many rounds and reps as possible […]
Strength: Choose one of the following options: Strength: Back Squat – rest as needed in between each set Set 1: 6 reps @75% of 1 RM Set 2: 12 reps @ 65% of 1 RM Set 3: 20 reps @ 55% of 1 RM Green Strength: Goblet Squats: Set 1: 6 reps with a heavy […]
Conditioning: “Ninja” Black or RX: Complete 10 rounds of: In 1 minute, complete 25 air squats, then AMRAP burpees with the remaining time. Rest 1 minute in between each round Green or scaled: Complete 10 rounds of: In 1 minute, complete 25 air squats, then AMRAP Squat thrusts with the remaining time. Rest 1 minute […]
Strength: Strength Option: Deadlift 5 reps @ 75% of 1 RM 4 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 2 reps @ 90% of 1 RM AMRAP @ 60% of 1 RM Olympic Lifting Option: power clean or squat clean 4 reps @ 75% of 1 RM 3 reps […]