Category: Workout of the Day

Thursday’s Workout: 10-25-18

Conditioning: “Here Comes The Hotstepper” Black or RX: Complete the following: 3 Rounds for time: 10 Thrusters 95#/65 10 Kipping Pull ups   Rest 3 minutes, then: 3 rounds for time of: 20 Wall Balls 20#/14 10 Hang cleans 95#/65   Rest 3 minutes, then: 3 rounds for time of: 30 Air Squats 10 Push […]

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Wednesday’s Workout: 10-24-18

Conditioning: “Mambo No. 6” Black or Rx: Complete 3 rounds of: Run 400 meters 21 burpees   Green or Scaled: Complete 3 rounds of: Row 400 meters 21 Squat Thrusts   Blue or RX+: 3 rounds of: 25 Calories on the Air-Bike 21 Burpees

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Tuesday’s Workout: 10-23-18

Conditioning: Black or Rx: Partner workout!  Complete as many rounds and reps as possible in 20 minutes of: 3 Alternating dumbbell snatches on each arm 50#/35 3 Push ups 3 Dumbbell Deadlifts 50#/35 Partners complete a full round before switching.   Green or Scaled: Partner Workout! Complete as many rounds and reps as possible in […]

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Monday’s Workout: 10-22-18

Strength: Performance Challenge: Work on your template! Strength Option: Every minute, on the minute for 11 minutes, complete 2 back squats. Start at 80% of 1 RM. Add weight if you feel you can. Olympic Lifting Option: Snatch complex: 1 snatch high pull, 1 power or full snatch, 1 Overhead Squat. Complete 5 rounds of […]

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Friday’s Workout: 10-19-18

Strength: Performance Challenge: Work on your template! Strength Option: Every minute, on the minute for 10 minutes, complete 2 power or squat cleans. Start at 80% of 1 RM. Add weight if you feel you can. Olympic Lifting option: Clean complex: 1 clean high pull, 1 power or squat clean, 1 Front Squat. Complete 5 […]

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Thursday’s Workout: 10-18-18

Performance Challenge: Work on your template!  Black: Every minute, on the minute, for 10 minutes, complete 2 jerks @ 80% of 1 RM. Add weight if you can. Green:  Every minute, on the minute, for 10 minutes, complete 2 bench press reps @ 80% of 1 RM. Add weight if you can. -or-   Every […]

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Wednesday’s Workout: 10-17-18

Conditioning: Black or Rx:  In teams of two, complete as many rounds and reps as possible in 20 minutes of: 400 meter run 10 Dead hang pull ups 10 Deadlifts 255#/170 Partners can divide up the pull ups and deadlifts any way they want, however only one athlete may work at a time. Both partners […]

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Tuesday’s Workout: 10-16-18

Strength: Performance Challenge: Work on your template! Strength Option: Every minute, on the minute for 10 minutes, complete 2 back squats. Start at 80% of 1 RM. Add weight if you feel you can. Olympic Lifting Option: Snatch complex: 1 snatch high pull, 1 power or full snatch, 1 Overhead Squat. Complete 5 rounds of […]

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Monday’s Workout: 10-15-18

Conditioning: Black or RX: “GBCF 30” Complete the following for time: 30 Box Jumps 24”/20 30 Toes to Bar 30 Alternating Dumbbell Snatches 50#/35 (total) 30 Front squats 95#/65 30 Burpees 60 Double unders 30 Kipping pull ups 30 Calories on the rower 30 Front racked lunges (95#/65) (total) 30 Power cleans 95#/65   Green […]

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Friday’s Workout: 10-12-18

Strength: Performance Challenge: Work on your template! Black or RX: Power Clean or squat clean  – add a small amount of weight to each set from last week. 4 reps @ 75% of 1 RM 3 reps @ 80% of 1 RM 2 reps @ 85% of 1 RM 1 reps @ 90% of 1 […]

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