Category: Workout of the Day

Friday’s Workout: 12-15-17

Power Development: Black: Work up to a heavy complex of: Snatch high pull, snatch, overhead squat Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex.   Green: Deadlift Complete a heavy set of 5 reps. Then, complete 3 sets of 10 with a moderate weight In […]

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Thursday’s Workout: 12-14-17

Conditioning: Black or RX option:  3 rounds of: 40 seconds of rowing for calories, 20 seconds off 40 seconds of box jump overs 24”/20, 20 seconds off 40 seconds of shoulder to overhead 95#/65, 20 seconds off 40 seconds of front squats 95#/65, 20 seconds off 40 seconds of ring rows, 20 seconds off   […]

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Wednesday’s Workout: 12-13-17

Power Development: Black: Work up to a heavy complex of: Clean, 2 front squats, jerk Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex.   Green: Landmine Press Complete a heavy set of 5 reps on each arm Then, complete 3 sets of 10 with a […]

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Tuesday’s Workout: 12-12-17

Conditioning: Black or RX option:  4 Rounds of: 15 Box Jumps 24”/20 15 KB swings 70#/53 15 Wall balls 20#/14 15 Hang cleans 95#/65   Green or Scaled option:  4 Rounds of: 15 Step ups 20”/16 15 KB swings 53#/35 15 Air Squats 15 Slam Balls 20#/15   Blue or RX+ option:  4 Rounds of: […]

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Monday’s Workout: 12-11-17

Power Development: Black: Work up to a heavy complex of: Choose either power or squat snatch High hang snatch, above knee hang snatch, snatch (from floor) Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex.   Green: Goblet Squat Complete a heavy set of 5 reps. […]

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Friday’s Workout: 12-8-17

Power Development: Black: Work up to a heavy complex of: Clean, 2 front squats, jerk Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex. Green: Deadlift Complete a heavy set of 5 reps. Then, complete 3 sets of 10 with a moderate weight Blue: Deadlift Work […]

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Thursday’s Workout: 12-7-17

Conditioning: Black or Rx: 5 rounds, on the 4:00 of: 8 Front racked lunges on each leg 95#/65 15 Push ups 50 Double unders   Green or Scaled: 5 rounds, on the 4:00 of: 8 Goblet 70#/53 or bodyweight lunges on each leg 10 Assisted Push ups 150 single unders   Blue or Rx+:  5 […]

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Wednesday’s Workout: 12-6-17

Power Development: Black: Work up to a heavy complex of: Snatch high pull, snatch, overhead squat Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex. Green: Landmine Press Complete a heavy set of 5 reps on each arm Then, complete 3 sets of 10 with a […]

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Tuesday’s Workout: 12-5-17

Conditioning: Black or Rx:  Complete as many rounds and reps in 16 minutes of: 50 Calories on the rower 40 Wall Balls 20#/14 30 Burpees 20 Deadlifts 185#/135   Green or Scaled:  Complete as many rounds and reps in 16 minutes of: 50 Calories on the rower 40 Air Squats 30 Squat thrusts 20 Deadlifts […]

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Monday’s Workout: 12-4-17

Power Development:   Black: Work up to a heavy complex of: Clean high pull, clean, front squat, jerk Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex. Green: Goblet Squat Complete a heavy set of 5 reps. Then, complete 3 sets of 10 with a moderate […]

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