Category: Workout of the Day

Thursday’s Workout: 12-28-17

Conditioning: Black or Rx option: In 18 minutes, complete as many rounds and reps of the following as possible: 6 Strict pull ups 12 Overhead squats 75#/55 18 Alternating Dumbbell snatches 50#/35 (9 on each arm) Every 2 minutes, stop and complete 20 double unders   Green or Scaled option: In 18 minutes, complete as […]

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Wednesday’s Workout: 12-28-17

Strength: Black Front Squat: Complete 5 sets of 5 reps @ 80-85% of 1 RM. Add 5-10# to last week’s effort. In between each set, complete 5 dumbbell rows on each arm Green: Goblet Squat: Complete 5 sets of 12 reps with a moderate load. In between each set, complete 8 ring rows. Blue: Rowing […]

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Tuesday’s Workout: 12-26-17

We will be running class at 9:00am and 12:00pm today.   Conditioning: Black or RX Option: 30 Calories on the rower 30 Power Snatches 75#/55 30 Toes to bar 30 Air-bike Calories 30 Front Racked Lunges (total) 75#/55 30 Box Jumps 24”/20 30 Burpees 30 Thrusters 75#/55 30 Push ups 30 Kettlebell Swings 70#/53   […]

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Friday’s Workout: 12-22-17

Conditioning: 12 days of Christmas, GBCF style: Like the song, “The 12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Black or Rx option: 1 dead hang pull up 2 Power Snatches 95#/65 3 Burpees 4 Box jumps 24”/20 5 Toes to bar 6 Front […]

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Thursday’s Workout: 12-21-17

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 Green: Deadlift: Complete 5 sets of 10 reps with a moderate load. In between each set, complete 8 landmine presses on each […]

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Wednesday’s Workout: 12-20-17

Conditioning: Black or Rx: 7 rounds of: 7 Push ups 7 Overhead Squats 75#/55 7 Box jump overs 24”/20 7 Thrusters 75#/55   Green or Scaled: 7 rounds of: 7 Assisted push ups 7 Overhead squats with a light weight or air squats 7 Step ups on each leg 20”/16 7 Bucket tosses 20#/15   […]

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Tuesday’s Workout: 12-19-17

Strength: Black Front Squat: Complete 5 sets of 5 reps @ 80-85% of 1 RM. In between each set, complete 5 dumbbell rows on each arm Green: Goblet Squat: Complete 5 sets of 10 reps with a moderate load. In between each set, complete 8 ring rows. Blue: Rowing intervals: Complete 5 sets of a […]

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Monday’s Workout: 12-18-17

Conditioning: Black or Rx: 5 Rounds for time of: 5 Pull ups 10 Clean and Jerks 95#/65 15 Bar over Burpees   Green or Scaled: 5 rounds of time of: 5 Assisted pull ups or ring rows 15 bucket tosses 20#/15 15 Squat Thrusts   Blue or RX+ 5 rounds for time of: 5 Muscle ups […]

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Friday’s Workout: 12-15-17

Power Development: Black: Work up to a heavy complex of: Snatch high pull, snatch, overhead squat Then, take 80% of that complex and perform 2 additional complexes. Rest as needed in between each complex.   Green: Deadlift Complete a heavy set of 5 reps. Then, complete 3 sets of 10 with a moderate weight In […]

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