Category: Workout of the Day

Thursday’s Workout: 7-12-18

Conditioning:  Black or RX: Partner Workout! Complete as many rounds and reps as possible in 20 minutes of: 1 Sled push down and back 135#/90 6 Burpees One person works while the other rests.   Green or scaled: Partner Workout! Complete as many rounds and reps as possible in 20 minutes of: 1 Sled push […]

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Wednesday’s Workout: 7-11-18

Strength: Strength option: Paused bench Press: Pause for an honest 1 second on each rep. Complete 5 sets of 3 reps. Start 70% of 1 RM and work up in weight if you can. Olympic Lifting Option: Power or split jerks. Complete 5 sets of 2 reps. Start at 75% of 1 RM and work […]

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Tuesday’s Workout: 7-10-18

Conditioning: Black or RX: Complete 5 rounds of: In 2 minutes, Run 200 meters 14 Push ups AMRAP Power snatches 95#/65 Rest 2 minutes in between each round Score will be total snatches complete throughout the workout.   Green or Scaled: Complete 5 rounds of: In 2 minutes, Row 200 meters 8 Assisted push ups […]

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Monday’s Workout: 7-9-18

Strength: Strength option: Paused Back Squats: Pause for an honest 3 seconds on each rep. Complete 5 sets of 3 reps. Add a small amount of weight to last week’s effort. Start at 70% of 1 RM and work up in weight if you can. Olympic Lifting Option: Paused power or squat snatches at the […]

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Friday’s Workout: 7-6-18

Strength option: RDL’s: Complete 5 sets of 6 reps. Start 55% of 1 RM deadlift and work up in weight if you can. Olympic Lifting Option: Paused power or squat cleans at the knee. Pause for an honest 2 seconds. Complete 5 sets of 2 reps. Start at 75% of 1 RM and work up […]

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Thursday’s Workout: 7-5-18

Conditioning: Black or RX: In a team of two. One person will complete a round, while the other partner rests. Complete the number of rounds as a team, then move on. 10 rounds of (5 per person): 1 sled push 135#/95 down and back 6 Power snatches 95#/65 Then immediately into: 10 rounds of: Run […]

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Tuesday’s Workout: 7-3-18

Conditioning: “The Seven”  A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues […]

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Monday’s Workout: 7-2-18

Strength: Strength option: Paused Back Squats: Pause for an honest 3 seconds on each rep. Complete 5 sets of 3 reps. Start 70% of 1 RM and work up in weight if you can. Olympic Lifting Option: Paused power or squat snatches at the knee. Pause for an honest 2 seconds. Complete 5 sets of […]

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Friday’s Workout: 6-29-18

Conditioning: “Cindy’s Revenge” Black or RX: Complete as many rounds and reps as possible in 20 minutes of: 5 Pull ups 10 push ups 15 Air squats 1 Clean and jerk 135#/95 Each round, add 1 rep to the clean and jerks   Green or Scaled: Complete as many rounds and reps as possible in […]

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