Category: Workout of the Day

Friday’s Workout: 3-6-20

Conditioning: “Twining” 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 […]

Thursday’s Workout: 3-5-20

Conditioning: “Bowser” Black or Rx: Complete the following for time: 3 rounds for time of: 7 DB deadlifts 50#/35 7 Burpees 7 Toes to bar Rest 2 minutes, then: 3 rounds for time of: 7 Deadlifts 185#/135  7 Burpees 7 Toes to bar Rest 2 minutes, then: 3 rounds for time of: 7 Deadlifts 225#/155 […]

Tuesday’s Workout: 3-3-20

Conditioning: “Danny Tanner” Black or RX: 5 rounds for time: 10 Kipping pull ups 10 Power snatches 95#/65 10 Push ups 10 Box jumps 24”/20 Green or Scaled: 5 rounds for time of: 6 Assisted pull ups 10 Bucket tosses 20#/15 10 Assisted push ups 10 Step ups on each leg 20”/16 Blue or RX+: […]

Wednesday’s Workout 3-4-20

Olympic lifting or Strength options: Strength option: Bench Press or Strict Press Complete the following rep scheme: 3 sets of 4 reps @ 80% of 1 RM 1 set of 8 @ 70% of 1 RM 1 set of 12 @ 60% of 1 RM Olympic Lifts: Choose Push or Split Jerk Complete the following […]

Monday’s Workout: 3-2-20

Olympic lifting or Strength options: Strength option: Front Squat Complete the following rep scheme: 3 sets of 4 reps @ 80% of 1 RM 1 set of 8 @ 70% of 1 RM 1 set of 12 @ 60% of 1 RM Olympic Lifts: Choose power or squat snatches Complete the following rep scheme: 3 […]

Friday’s Workout: 2-28-20

Conditioning: GBCF Open Workout #5 RX: Complete the following as quickly as possible: 50 Hang, one arm dumbbell clean and jerks 50#/35 (total) 50 Toes to bar 50 Alternating, DB Step ups (50#/35) (24”/20) (total) (only one dumbbell) Every 2 minutes, complete 20 double unders Partition the clean and jerks, toes to bar, and step […]

Thursday’s Workout: 2-27-20

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

Wednesday’s Workout: 2-26-20

Olympic lifting or Strength options: Strength option: Bench Press or Strict Press Complete the following rep scheme: 3 sets of 4 reps @ 80% of 1 RM 1 set of 8 @ 70% of 1 RM 1 set of 12 @ 60% of 1 RM Olympic Lifts: Choose Push or Split Jerk Complete the following […]

Tuesday’s Workout 2-25-20

Conditioning: “Blueberry Toaster Strudel” Black or RX:  Complete the following for time: 3 rounds of: 12 Power cleans 95#/65 12 Burpees 12 Dumbbell Squats 35#/20 Rest 3 minutes, then: 3 rounds of: 9 Power cleans 115#/80   9 Burpees 9 Goblet Squats 53#/35 Rest 3 minutes, then: 3 rounds of: 6 Power cleans 135#/95 6 […]

Monday’s Workout: 2-24-20

Olympic lifting or Strength options: Strength option: Front Squat Complete the following rep scheme: 3 sets of 4 reps @ 80% of 1 RM 1 set of 8 @ 70% of 1 RM 1 set of 12 @ 60% of 1 RM Olympic Lifts: Choose power or squat snatches Complete the following rep scheme: 3 […]