Category: Workout of the Day

Friday’s Workout: 4-19-19

Conditioning: “Tang” Black or RX: Partner workout! One partner will work at a time. Complete as many rounds and reps as possible in 20 minutes of: 20 Push ups 20 Toes to bar or toes to bar progression 20 Power Snatches 75#/55 20 Calories on the rower  Green or scaled: Partner workout! One partner will […]

Thursday’s Workout: 4-18-19

Strength: Strength Option: Deadlift: Complete 1 set of 5 reps @ 80-82% of 1RM. Then complete 1 set of 3 reps with the same weight. Then complete 3 sets of 8 single leg deadlifts with a DB on each leg. Olympic Lifting Option: Power or squat clean: complete 1 set of 3 reps @ 80-82% […]

Wednesday’s Workout: 4-17-19

Conditioning: “Crystal Pepsi” Black or RX: 10 rounds for time of: 3 Thrusters 115#/80 10 Bar over burpees  Rest 1 minute in between each round Green or scaled: 10 rounds for time of: 5 Kettlebell squat cleans 70#/53  10 Squat thrust step overs Rest 1 minute in between each round Blue or RX+: 10 rounds […]

Tuesday’s Workout: 4-16-19

Strength Work:  Strength Option: Bench Press: Complete 1 set of 5 reps @ 80-82% of 1 RM. Then complete 1 set of 3 reps with the same weight. Then complete 3 sets of 8 one arm DB bench press reps on each arm with a challenging weight Olympic Lifting Option: Push or Split Jerk: Complete […]

Monday’s Workout: 4-15-19

Strength Work:  Strength Option:  Back Squat: Complete 1 set of 5 reps @ 80-82% of 1 RM, then complete 1 set of 3 reps with the same weight Then complete 3 sets of 8 back racked split squats on each leg. Use 40-50% of 1RM back squat Olympic Lifting Option: Power or Squat snatch complete […]

Friday’s Workout: 4-12-19

Conditioning: Black or RX: with a partner, complete the following. One partner works, while the other rests: 300 Double unders 200 Bodyweight lunges 100 Burpees 400 meter run (both partners run at the same time) Green or Scaled: With a partner, complete the following. One partner works, while the other rests: 300 Single unders or […]

Thursday’s Workout: 4-11-19

Strength: Strength Option: Deadlift: Complete 1 set of 5 reps @ 80-82% of 1RM Then complete 3 sets of 8 single leg deadlifts with a DB on each leg. Olympic Lifting Option: Power or squat clean: complete 1 set of 3 reps @ 80-82% of 1 RM Then complete: 3 sets of 1 rep of […]

Wednesday’s Workout: 4-10-19

Strength: Strength Option: Bench Press: Complete 1 set of 5 reps @ 80-82% of 1 RM Then complete 3 sets of 8 one arm DB bench press reps on each arm Olympic Lifting Option: Push or Split Jerk: Complete 1 set of 3 reps @ 80-82% of 1 RM Then complete: 3 sets of 5 […]

Tuesday’s Workout: 4-9-19

Strength Work:  Strength Option:  Back Squat : Complete 1 set of 5 reps @ 80-82% of 1 RM Then complete 3 sets of 8 back racked split squats on each leg. Use 40-50% of 1RM back squat Olympic Lifting Option: Power or Squat snatch complete 1 set of 3 reps @ 80-82% of 1 RM […]

Monday’s Workout: 4-8-19

Skill: for 8 minutes work on the kipping swing for toes to bar First time kippers: Work on creating the “C” and “reverse C” position For folks who struggle linking kipping T2B: Work on the speedometer method. For folks who are efficient on T2B: Work on creating a faster, more efficient swing Conditioning: Black or […]