Category: Workout of the Day

Friday’s Workout: 10-20-17

Strength: Performance Challenge: Work on your template!   Black or RX: Power Clean or squat clean  – add a small amount of weight to each set from last week. 4 reps @ 75% of 1 RM 3 reps @ 80% of 1 RM 2 reps @ 85% of 1 RM 1 reps @ 90% of […]

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Thursday’s Workout: 10-19-17

Conditioning: Black or Rx: In teams of three, with each team member starting on a different exercise, complete one minute at each exercise for 7 rounds. Rest the remainder of the minute if you finish the required reps before the minute is up. Minute 1: 16 Alternating Dumbbell Snatches 50#/35 Minute 2: 15 Push ups […]

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Wednesday’s Workout: 10-18-17

Strength: Performance Challenge: Work on your template!   Black: Bench Press – Try to complete one more rep in your AMRAP set from last week! 12 reps @ 60% of 1 RM 10 reps @ 65% of 1 RM 8 reps @ 70% of 1 RM 6 reps @ 75% of 1 RM AMRAP @ […]

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Tuesday’s Workout: 10-17-17

Conditioning: Black or Rx: Complete the following for time: 3 rounds of: 15 Deadlifts 95#/65 12 Hang Cleans 95#/65 9 Ring Rows   Rest 2 minutes, then: 3 Rounds of: 12 Deadlifts 115#/95 9 Hang cleans 115#/95 6 Dead hang pull ups   Rest 2 minutes, then: 3 Rounds of: 9 Deadlifts 135#/105 6 Hang […]

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Friday’s Workout: 10-6-17

Strength:   Black:  Deadlift – try to get 1 more rep on your AMRAP set from last week! 7 reps @ 75% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 Rm 1 rep @ 90% of 1 RM AMRAP @ 75% of 1 RM   Green: Deadlift […]

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Thursday’s Workout: 10-5-17

Conditioning: Black or Rx:  Partner workout! In 20 minutes, complete as many rounds and reps of the following as possible. One partner completes an entire round, while the second partner rests: 3 Pull ups 4 Plate Overhead lunges 45#/25 on each leg 30 double unders   Green or Scaled: Partner workout! In 20 minutes, complete […]

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Wednesday’s Workout: 10-4-17

Strength:   Black:  Bench Press – try to get 1 more rep on your AMRAP set from last week! 7 reps @ 75% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 RM 1 rep @ 90% of 1 RM AMRAP @ 75% of 1 RM   Green: […]

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Tuesday’s Workout: 10-3-17

Conditioning: Black or Rx: In 18 minutes, complete as many rounds and reps as possible of: 18 Calories on the rower or 200 meter run 15 Toes-to-bar 12 Thrusters, 95#/65 9 Push ups   Green or Scaled: In 18 minutes, complete as many rounds and reps as possible of: 18 Calories on the rower 15 […]

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Monday’s Workout: 10-2-17

Strength: Black:  Back Squat 7 reps @ 75% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 Rm 1 rep @ 90% of 1 RM AMRAP @ 75% of 1 RM   Green: Goblet Squat 12 reps with a moderate weight 10 reps with a small amount of […]

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Friday’s Workout: 9-29-17

Strength: Black:  Deadlift 7 reps @ 75% of 1 RM 5 reps @ 80% of 1 RM 3 reps @ 85% of 1 Rm 1 rep @ 90% of 1 RM AMRAP @ 75% of 1 RM     Green: Deadlift 12 reps with a moderate weight 10 reps with a small amount of weight […]

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