Category: Workout of the Day

Thursday’s Workout: 9-20-18

Strength: Strength: Deadlift: First complete 2 sets of 5 reps at 75%. Add weight to each set if you can. Then, complete 3 sets of 10 reps. Start at 60% of 1 RM and add weight each round   Olympic lifting: Complete 4 sets of the following complex: 2 rounds of: 1 Power clean 1 […]

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Wednesday’s Workout: 9-19-18

Conditioning:   Black or RX: Every 5 minutes, for 25 minutes, complete: 400 Meter run 10 Power snatches 95#/65 10 Box jumps 24”/20   Green or Scaled: Every 5 minutes, for 25 minutes, complete: 400 meter run 15 Slam Balls 20#/15 10 Step ups 20”/16   Blue or RX+: Every 5 minutes, for 25 minutes, […]

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Tuesday’s Workout: 9-18-18

Strength:   Strength: Back Squat: First complete 2 sets of 5 reps at 75%. Add weight to each set if you can. Then, complete 3 sets of 10 reps. Start at 60% of 1 RM and add weight each round Olympic lifting option: Complete 4 sets of the following complex: 2 rounds of: 1 power […]

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Monday’s Workout: 9-17-18

Conditioning: “The Big Lebowski” Black or Rx: 8 rounds for time of: 3 Squat clean and jerks 135#/95 9 Toes to bar 30 Double unders   Green or Scaled: 8 rounds for time of: 3 KB squat cleans 70#/53 3 Assisted push ups 9 Hanging knee raises / hanging straight leg raises / PUBAMS 90 […]

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Friday’s Workout: 9-14-18

Conditioning: Partner workout! With a partner, and for 30 minutes, one partner will work, while the other rests. The team must complete all the work for a given exercise before moving on. Complete as many rounds and reps as possible.   Black or Rx: 2 Sled pushes 135#/90 2 Dumbbell Farmer’s carries 50#/35 20 Front […]

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Thursday’s Workout: 9-13-18

Strength: Deadlift: First complete 2 sets of 5 reps at 75%. Add weight to each set if you can. Then, complete 3 sets of 10 reps. Start at 60% of 1 RM and add weight each round   Olympic lifting: Complete 4 sets of the following complex: 2 rounds of: 1 Power clean 1 Hang […]

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Wednesday’s Workout: 9-12-18

Conditioning: Black or RX: In 6 minutes, complete as many rounds and reps as possible of: 9 Power cleans 95#/65 4 Dead hang pull ups 12 Burpees Rest 3 minutes, then: In 6 minutes, complete as many rounds and reps as possible of: 6 Power cleans 115#/75 4 Dead hang pull ups 12 Burpees Rest […]

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Tuesday’s Workout: 9-11-18

Strength: Back Squat: First complete 2 sets of 5 reps at 75%. Add weight to each set if you can. Then, complete 3 sets of 10 reps. Start at 60% of 1 RM and add weight each round   Olympic lifting option: Complete 4 sets of the following complex: 2 rounds of: 1 power snatch […]

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Monday’s Workout: 9-10-18

Conditioning: Black or Rx: Complete 11 rounds of the following: 10 Push ups 10 Box jump overs 24”/20 Rest 60 seconds in between each effort   Green or Scaled: Complete 11 rounds of the following: 8 Assisted Push ups 10 Step up overs 24”/20 Rest 60 seconds in between each effort   Blue or RX+: […]

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Friday’s Workout: 9-7-18

Strength option: Deadlift. Complete 5 sets of 2 reps starting at 85% of 1 RM. Add weight to each set if you can.  Olympic Lifting Option: Complete the following for 4 rounds. Rest as needed in between each round: 2 Power snatches 2 Squat snatches 2 Overhead squats Start at 60% of 1 RM squat […]

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