Category: Workout of the Day

Friday’s Workout: 5-24-19

Conditioning: “Chutes and Ladders” Black or RX: Partner workout! One person, works, while the other rests: 3 rounds of the following: In 6 minutes, complete the following: 6 Sled pushes 135#/90 30 Push ups 40 DB Deadlifts 50#/35 Then with the remaining time, complete as many wall balls 20#/14 as possible. Once the 6 minutes […]

Thursday’s Workout: 5-23-19

Strength Options: Strength: Deadlift: Complete 1 set of 3 reps @ 85- 87% of 1 RM. Then complete 2 sets of 2 reps 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 […]

Wednesday’s Workout: 5-22-19

Strength: Bench Press: Complete 1 set of 3 reps @ 85- 87% of 1 RM. Then complete 2 sets of 2 reps with the same weight. Then complete 3 sets of 3 Spoto presses (pause for 1 second, 1-2 inches right above the chest). Use 60-65% of 1 RM for these sets. Olympic Lifting Option: […]

Tuesday’s Workout: 5-21-19

Strength Options: Strength: Back Squat: Complete 1 set of 3 reps @ 85- 87% of 1 RM. Then complete 2 sets of 2 reps with the same weight. Then complete 3 sets of 3 paused squats. Pause for 3 seconds at the bottom of each squat. Use 60-65% of 1 RM for these sets. Olympic […]

Monday’s Workout: 5-20-19

Skill: For 8 minutes, practice one of the following progressions for the handstand push up Box handstand push ups Getting into a handstand on the wall  Partial ROM HSPU Full ROM HSPU strict or kipping Deficit HSPU Conditioning: “Yahtzee” Black or RX: Complete as many rounds and reps as possible in 20 minutes of: 50 […]

Friday’s Workout: 5-17-19

Conditioning: Black or RX: With a partner, complete the following: one person works, while one person rests (except for the run, where both partners will run together) Run 1 mile (both partners together) 10 Sled pushes 135#/90 80 Burpees 40 Front racked lunges 95#/65 Green or Scaled: With a partner, complete the following: one person […]

Thursday’s Workout: 5-16-19

Strength Options: Strength: Deadlift: Complete 1 set of 3 reps @ 85- 87% of 1 RM. Then complete 1 set of 2 reps 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 […]

Wednesday’s Workout: 5-15-19

Strength Options: Strength: Bench Press: Complete 1 set of 3 reps @ 85- 87% of 1 RM. Then complete 1 set of 2 reps with the same weight. Then complete 3 sets of 3 Spoto presses (pause for 1 second, 1-2 inches right above the chest). Use 60-65% of 1 RM for these sets. Olympic […]

Tuesday’s Workout: 5-14-19

Conditioning: “Mrs. Doubtfire” Black or RX: Complete 5 rounds of the following: In 3 minutes, complete: 8 Power cleans 115#/80 12 Toes to bar AMRAP Wall balls 20#/14 Rest 2 minutes in between rounds Green or Scaled: Complete 5 rounds of the following: In 3 minutes, complete: 8 Power cleans 95#/65 or KB power cleans […]

Monday’s Workout: 5-13-19

Strength Options: Strength: Back Squat: Complete 1 set of 3 reps @ 85- 87% of 1 RM. Then complete 1 set of 2 reps with the same weight. Then complete 3 sets of 3 paused squats. Pause for 3 seconds at the bottom of each squat. Use 60-65% of 1 RM for these sets. Olympic […]