Category: Workout of the Day

Monday’s Workout 2-4-19

Conditioning: Black or RX: Open workout 17.5 10 rounds for time of: 9 Thrusters 95#/65 35 Double unders Scaled 17.5: 10 rounds for time of: 9 Thrusters 65#/45 35 Single unders Green or Scaled: 10 rounds for time of: 9 KB Squat cleans 70#/63 70 Single unders

Friday’s Workout: 2-1-19

Conditioning: “Sledge Hammer” Black or RX: Complete as many rounds and reps as possible in 5 minutes of: 6 Power Cleans 115#/75 6 Kipping pull ups Rest 5 minutes Complete as many rounds and reps as possible in 5 minutes of: 6 Power snatches 95#/65 12 Toes to bar Rest 5 minutes Complete the following […]

Thursday’s Workout: 1-31-19

Strength Work: First, Pick one of the following: Black: Deadlift Green: Deadlift Blue: Squat or power snatch   Then complete the following waves: Black or Blue: Wave 1 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% Wave 2 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% Wave […]

Wednesday’s Workout: 1-30-19

Conditioning: “Hurry up and Wait” Black or RX: 2 rounds for total reps of: 90 seconds of Double unders 90 seconds of rest 90 seconds of kettlebell swings 70#/53 90 seconds of rest 90 seconds of Rowing calories 90 seconds of rest 90 seconds of Overhead lunges with a 45#/25 plate   Green or scaled: […]

Tuesday’s Workout: 1-29-19

Strength Work: First, Pick one of the following: Black: Back squat Green: Goblet squat Blue: Squat or power clean and jerk   Then complete the following waves: Wave 1 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% Wave 2 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% […]

Monday’s Workout: 1-28-19

Conditioning: Black or RX: Open Workout 17.1. For time: 10 Dumbbell Snatches 50#/35 15 Burpee box-jump overs 24”/20 20 Dumbbell Snatches 50#/35 15 Burpee box-jump overs 24”/20 30 Dumbbell Snatches 50#/35 15 Burpee box-jump overs 24”/20 40 Dumbbell Snatches 50#/35 15 Burpee box-jump overs 24”/20 50 Dumbbell Snatches 50#/35 15 Burpee box-jump overs 24”/20 time […]

Friday’s Workout: 1-25-19

Conditioning: “Kitchen Sink” Black or RX: In 20 minutes, complete as many rounds and reps as possible of: 12 Kipping Pull ups 10 Front racked Lunges 95#/65 (total) 5 Ring dips 2 Squat Snatches 95#/65. Add 2 snatches to each round you complete.   Green or Scaled: In 20 minutes, complete as many rounds and […]

Thursday’s Workout: 1-24-19

Power Development: Every minute, on the minute for 12 minutes complete the following. Add a small amount of weight onto your effort from last week. Olympic Lifting Option: 1 Power clean with a 2 second pause right above the ground. Start at 75% of 1 RM and work up in weight if you feel you can. […]

Wednesday’s Workout: 1-23-19

Conditioning: “Swole Mates” Black or RX: In teams of two, complete five rounds with one partner working, while the other rests for time of: 40 Box Jumps 24”/20 30 Push-ups 20 Deadlifts 225#/155 Green or scaled: In teams of two, complete five rounds with one partner working, while the other rests for time of: 40 […]

Tuesday’s Workout: 1-22-19

Power Development – Every minute, on the minute for 12 minutes complete the following: Add a small amount of weight on to last week’s effort. Olympic Lifting Option: 1 Power or squat snatch starting with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel […]