Category: Workout of the Day

Thursday’s Workout: 6-7-18

Conditioning:   Black or RX: Complete as many rounds as possible in 20 minutes of: 5 Hang cleans 95#/65 5 Front racked lunges on each leg 95#/65 15 bar over Burpees 40 Double unders   Green or scaled: Complete as many rounds as possible in 20 minutes of: 10 KB hang cleans 70#/53 5 Goblet […]

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Wednesday’s Workout: 6-6-18

Power Development –Choose one of the following options: Strength: Bench press or push press 6 @ 75% 4 @ 80% 2 @ 85% 6 @ 80% 4 @ 85% 2 @ 90%   Olympic lifting: Push or split jerk 3 @ 75% 2 @ 80% 1 @ 85% 3 @ 80% 2 @ 85% 1 […]

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Tuesday’s Workout: 6-5-18

Conditioning:   Black or RX: 5 rounds for time: 400 meter run 15 Toes to Bar 3 Power Cleans 165#/110   Green or Scaled: 5 Rounds for time: 400 meter row 15 Hanging knee raises / hanging straight leg raises / PUBAMS 10 Kettlebell Swings 70#/53   Blue or RX+: 400 meter run 15 Toes […]

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Monday’s Workout: 6-4-18

Power Development – Choose one of the following options: Strength: Front Squat: 6 @ 75% 4 @ 80% 2 @ 85% 6 @ 80% 4 @ 85% 2 @ 90%   Olympic lifting: Power or squat snatch 3 @ 75% 2 @ 80% 1 @ 85% 3 @ 80% 2 @ 85% 1 @ 90% […]

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Friday’s Workout: 6-1-18

Power Development: Every minute, on the minute, for 10 minutes, perform one of the following options: Olympic Lifting: 1 push or split jerk. Start at 85% of 1 RM. Add weight if you feel you can throughout the 10 minutes Strength: 1 Bench Press Rep. Start at 85% of 1RM. Add weight if you feel you […]

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Thursday’s Workout: 5-31-18

Conditioning: Black or RX: 5 rounds for time of: 7 Power snatches 95#/65 14 Toes to bar 21 Box jumps 24”/20 Green or Scaled: 5 rounds for time of:   14 Bucket tosses 20#/15 14 Hanging knee raises / straight leg raises / PUBAMS 21 Squat thrusts Blue or RX+: 5 rounds for time of: […]

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Wednesday’s Workout: 5-30-18

Power Development: Every minute, on the minute, for 10 minutes, perform one of the following options: Olympic Lifting: 1 power or squat clean. Start at 85% of 1 RM. Add weight if you feel you can throughout the 10 minutes Strength: 1 deadlift. Start at 85% of 1RM. Add weight if you feel you can throughout […]

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Tuesday’s Workout: 5-29-18

Black or RX: With a partner, complete the following: For 6 minutes, complete: Partner 1: Sprint to the edge of the pavement and back Partner 2: AMRAP power cleans 95#/65 Switch exercises once partner 1 finishes the run. Rest 1 minute For 6 minutes, complete: P1: Row 10 calories P2: AMRAP Push jerks 95#/65 Rest […]

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Memorial Day Murph!

Workout of the Day Black or RX :  “Murph”  20# weight vest is optional! 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run   Break this into: 20 rounds of: 5 pull ups 10 push ups 15 air squats   Green or Scaled: “Scaled Murph” Run 800 meters 50 ring […]

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Friday’s Workout: 5-25-18

Power Development: Every minute, on the minute, for 10 minutes, perform one of the following options: Olympic Lifting: 1 power or squat clean. Start at 85% of 1 RM. Add weight if you feel you can throughout the 10 minutes Strength: 1 deadlift. Start at 85% of 1RM. Add weight if you feel you can throughout […]

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