Category: Workout of the Day

Friday’s Workout: 6-14-19

Conditioning: “The Spartan Cheerleaders” Black or RX: Complete the following with a partner. Partition anyway you like! 150 Burpees 150 Alternating dumbbell snatches 50#/35 (total) 150 Wall balls 20#/14 Green or scaled: Complete the following with a partner. Partition anyway you like! 150 Squat thrusts 150 Shoulder height kettlebell swings 70#/53 150 Air Squats

Thursday’s Workout: 6-13-19

Conditioning: “Fireplug Forearms” Black or RX: Complete the following for time: Run 200 meters 15 Hang cleans 95#/65 15 Toes to bar Run 200 meters 12 Hang cleans 95#/65 12 toes to bar run 200 meters 9 Hang cleans 95#/65 9 Toes to bar Green or Scaled: Complete the following for time Row 200 meters […]

Wednesday’s Workout: 6-12-19

Strength Options: Strength: Bench Press: Complete 1 set of 1 rep @ 80% of 1 RM Then complete 3 sets of 2 reps @ 65% of 1 RM. Try to make these reps explosive! Olympic Lifting Option: Push or split jerk: Complete 1 set of 1 rep @ 80% of 1 RM Then complete 3 […]

Tuesday’s Workout: 6-11-19

Conditioning: “Pump the Brakes”   Black or RX:  3 rounds of: 1 Sled Push 135#/90 down and back 7 Clean and Jerks 115#/80 12 Push ups Rest 4 minutes,  then complete 3 rounds of: 3 rounds of: 1 Sled Push 135#/90 down and back 7 Power Snatches 95#/65 12 Push ups Green or Scaled: 3 […]

Monday’s Workout: 6-10-19

Strength Options: Strength: Back Squat: Complete 1 set of 1 rep @ 80% of 1 RM Then complete 3 sets of 2 reps @ 65% of 1 RM. Try to make these reps explosive! Olympic Lifting Option: Power or squat snatch: Complete 1 set of 1 rep @ 80% of 1 RM Then complete 3 […]

Friday’s Workout: 6-7-19

Conditioning: ”Little House on the Prairie” Black or RX: Complete as many rounds and reps as possible in 20 minutes of: 5 Hang cleans 95#/65 15 Bar over burpees 1 Sled push down and back 135#/90 1 DB farmer’s carry down and back 50#/35 Green or scaled: Complete as many rounds and reps as possible […]

Thursday’s Workout: 6-6-19

Strength: Deadlift: Complete 1 set of 2 reps @ 90- 92% of 1 RM. Then complete 3 sets of 1 rep with the same weight Then complete 3 sets of 3 reps of a 2-way paused deadlift. Pause for 3 seconds with the bar just off the ground. Complete the lift, then pause again for […]

Wednesday’s Workout: 6-5-19

Strength: Bench Press: Complete 1 set of 2 reps @ 90- 92% of 1 RM. Then complete 3 sets of 1 rep with the same weight Then complete 3 sets of 3 spoto presses. Pause for 2 seconds just above the chest, then press back to the starting position. Use 60-65% of 1 RM for […]

Tuesday’s Workout: 6-4-19

Conditioning: “Dragon Soup” Black or RX: 5 rounds for time: 400 meter run 15 Toes to Bar 9 Power snatches 95#/65 Green or Scaled: 5 Rounds for time: 400 meter row 15 Hanging knee raises / hanging straight leg raises / Push up position shoulder taps 12 Shoulder height kettlebell swings 70#/53 Blue or RX+: […]

Monday’s Workout: 6-3-19

Skill: Our Body-weight competition is coming up on Saturday, June 15! If you are looking to participate, this will be your last heavy week of strength programming, with a de-load week coming up next week, so you’ll be ready to smash some PR’s! Strength Options: Strength: Back Squat: Complete 1 set of 2 reps @ […]