Category: Workout of the Day

Friday’s Workout: 4-6-18

Conditioning: Black or RX: Partner workout! One partner will complete 1 round of the following, while the other rests. Partners will then switch until each partner has finished 5 rounds. Then the partner team will tackle the deadlifts and thrusters!   Complete 10 rounds of: Row 10 calories 10 Burpees over the rower   Then […]

Read More

Thursday’s Workout: 4-5-18

Strength Work: Complete 2 reps, every minute, on the minute for 10 minutes of one of the following options:   Choose one of the following options:   Strength Option: Bench Press @ 80% of 1 RM Olympic Lifting Option: Push or split jerk @ 80% of 1 RM Green strength option: landmine press (3 reps […]

Read More

Wednesday’s Workout: 4-4-18

Conditioning: Black or Rx: Complete as many rounds and reps as possible in 7 minutes of: 7 Power Snatches 95#/65 7 Toes to bar 35 double unders Rest 5 minutes, then:   Complete as many rounds and reps as possible in 7 minutes of: 7 squat cleans 95#/55 7 Push ups 35 double unders   […]

Read More

Tuesday’s Workout: 4-3-18

Strength Work: Complete 2 reps, every minute, on the minute for 10 minutes of one of the following options:   Choose one of the following options: Strength Option: Back squats @ 80% of 1 RM Olympic Lifting Option: Power or squat snatches @ 80% of 1 RM Green strength option: Goblet squats (5 reps with a […]

Read More

Monday’s Workout: 4-2-18

Conditioning: Black or RX: 4 rounds of: Complete the following work in 4 minutes. Rest the remainder of the time. 30 Wall balls 20#/14 20 Alternating Dumbbell Snatches 50#/35 (total) 10 Burpee Box Jump overs 24”/20   Green or Scaled: 4 rounds of: Complete the following work in 4 minutes. Rest the remainder of the […]

Read More

Thursday’s Workout: 3-29-18

Strength Work: Complete 2 reps, every minute, on the minute for 10 minutes of one of the following options: Choose one of the following options:   Strength Option : Bench Press @ 80% of 1 RM Olympic Lifting Option: Push or split jerk @ 80% of 1 RM Green strength option: landmine press (3 reps on […]

Read More

Wednesday’s Workout: 3-28-18

Conditioning: Black or Rx: Complete as many rounds and reps for 5 minutes of: 12 Burpees 12 Deadlifts 135#/95 Rest 2:00   Complete as many rounds and reps for 5 minutes of: 9 Burpees 9 Deadlifts 185#/135 Rest 2:00   Complete as many rounds and reps for 5 minutes of: 6 Burpees 6 Deadlifts 225#/155 […]

Read More

Tuesday’s Workout: 3-27-18

Black or RX: Complete 4 rounds of: 2 minutes of as many rounds and reps as possible of: 3 Dead-hang Pull ups 6 Power Snatches  95#/65 9 Box jumps 24”/20 1 minute of rest   Green or Scaled: Complete 4 rounds of: 2 minutes of as many rounds and reps as possible of: 3 Assisted […]

Read More

Monday’s Workout: 3-26-18

Conditioning: Black or RX: Partner workout! One person works, while one person rests: From 0- 3 minutes, complete as many Power cleans 95#/65 as possible From 3-6 minutes, complete as many double unders as possible From 6-9 minutes, complete as many front squats 95#/65  as possible From 9-12 minutes, complete as many calories on the […]

Read More

Thursday’s Workout: 3-22-18

Conditioning: Black or RX: 3 rounds of:  1 minute of Rowing for calories 1 minute of Hang power snatches 75#/55 1 minute of OH lunges with a 45#/25 plate 1 minute of Dumbbell deadlifts 50#/35 1 minute of Ring dips 1 minute of rest   Green or Scaled: 3 rounds of:  1 minute of Rowing […]

Read More