Category: Workout of the Day

Thursday’s Workout: 1-11-18

Power Development: Black: Work up to a heavy power clean and jerk or squat clean and jerk. Try to add weight from last week’s effort! Then take 80% of the heavy single and perform 3 sets of 3 reps. Green: Find a heavy set of 6 reps in the deadlift. Try to add weight from […]

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Wednesday’s Workout: 1-10-18

Conditioning: Black or RX:  Every minute, on the minute, complete the following for 7 rounds of: Minute 1: 40 double unders Minute 2: 10 shoulder to overhead reps 115#/75 Minute 3: 5 front racked lunges on each leg 115#/75   Green or scaled: Every minute, on the minute, complete the following for 7 rounds of: […]

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Tuesday’s Workout: 1-9-18

Power Development: Black: Work up to a heavy power snatch or squat snatch. Try to add weight from last week’s effort! Then take 80% of the heavy single and perform 3 sets of 3 reps. Green: Goblet Squats. Find a heavy set of 6 reps. Try to add weight from last week’s effort!  Then complete […]

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Monday’s Workout: 1-8-18

Conditioning: Black or RX: 3 Rounds for time of: In 4 minutes, complete: Row 500 meters 15 Thrusters 95#/65 AMRAP burpees   Rest 4 minutes in between efforts   Green or Scaled: 3 Rounds for time of: In 4 minutes, complete: Row 500 meters 15 KB squat cleans 53#/35 AMRAP squat thrusts   Rest 4 […]

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Friday’s Workout: 1-5-18

Power Development: Black: Work up to a heavy power clean and jerk or squat clean and jerk. Then take 80% of the heavy single and perform 3 sets of 3 reps. Green: Find a heavy set of 6 reps in the deadlift. Then complete 3 sets of 10 reps with a light- moderate weight. In […]

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Thursday’s Workout: 1-4-18

Conditioning: Black or RX: In 4 minutes, complete as many rounds and reps of the following: 15-12-9 of: Kettlebell swings 70#/53 Squat cleans 75#/55 Kipping pull ups   Rest 4 minutes Then, Complete 4 minutes of as many rounds and reps of the following: 15-12-9 of: Kettlebell swings 70#/53 Squat cleans 75#/55 Kipping pull ups […]

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Wednesday’s Workout: 1-3-18

Power Development: Black: Work up to a heavy power snatch or squat snatch. Then take 80% of the heavy single and perform 3 sets of 3 reps. Green: Goblet Squats. Find a heavy set of 6 reps. Then complete 3 sets of 10 reps with a moderate weight. In between each set, complete 1 RKC […]

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Tuesday’s Workout: 1-2-18

Conditioning: Black or RX: 3 Rounds for reps of: 1 minute of Wall Balls 20#/14 1 minute of Burpees 1 minute of Rowing for calories 1 minute of Box jumps 24”/20 1 minute of Alternating dumbbell snatches 50#/35 1 minute of rest   Green or Scaled: 3 Rounds for reps of: 1 minute of Air […]

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Friday’s Workout: 12-29-17

Strength: Black Deadlift: Complete 5 sets of 5 reps @ 80-85% of 1 RM. In between each set, complete a set of 5 reps on the bench press at 75-80% of 1 RM. Add 5-10# onto your effort from last week. Green: Deadlift: Complete 5 sets of 10 reps with a moderate load. In between […]

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