Category: Workout of the Day

Thursday’s Workout: 5-24-18

Conditioning: 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 30 Box jumps 24”/20 Then with the remaining time, complete as many wall balls 20#/14 as possible. Once the 6 minutes is up, immediately […]

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Wednesday’s Workout: 5-23-18

Power Development: Every minute, on the minute, for 10 minutes, perform one of the following options: Olympic Lifting: 1 push or split jerk. Start at 85% of 1 RM. Add weight if you feel you can throughout the 10 minutes Strength: 1 Bench Press Rep. Start at 85% of 1RM. Add weight if you feel you […]

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Tuesday’s Workout: 5-22-18

Conditioning: Black or RX: Complete as many rounds and reps as possible in 20 minutes of: 50 Double unders 40 Alternating Dumbbell Snatches 50#/35 30 Burpees 20 Toes to bar 10 Handstand push ups   Green or Scaled: Complete as many rounds and reps as possible in 20 minutes of: 150 Single unders 40 kettlebell […]

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Monday’s Workout: 5-21-18

Power Development: Every minute, on the minute, for 10 minutes, perform one of the following options: Olympic Lifting: 1 power or squat snatch. Start at 85% of 1 RM. Add weight if you feel you can throughout the 10 minutes Strength: 1 Front squat. Start at 85% of 1RM. Add weight if you feel you can […]

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Friday’s Workout: 15-18-18

Power Development Black: Paused squat or power clean and jerk: 5 sets of 2 reps. Pause just off the ground for 2 seconds, then complete the lift.  Start at 60% of 1 RM and work up if you are willing/able. Strength Option: Snatch grip deadlifts 4 sets of 6 reps. Start with 55% of 1RM […]

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Thursday’s Workout: 5-17-18

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 50 Hang cleans 95#/65 40 Front racked lunges 95#/65   Green or Scaled: With a partner, complete the […]

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Wednesday’s Workout: 5-16-18

Power Development Black: Complete 5 sets of 2 reps in the push press. Start at 80-85% of 1 RM Strength Option: Paused Bench Press: 5 sets of 2 reps. Pause for an honest second at the chest. Start at 70% of 1 RM and work up if you feel able. -or- Landmine Press: 5 sets of […]

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Tuesday’s Workout: 5-15-18

Conditioning: Black or RX: Complete 5 rounds of the following: In 3 minutes, complete: 10 Deadlifts 205#/135 15 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: 10 Deadlifts 155#/105 15 Hanging knee raises AMRAP Air Squats […]

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Monday’s Workout: 5-14-18

Power Development: Black: Paused Squat or power snatches: 5 sets of 2 reps. Pause just off the ground for 2 seconds, then complete the lift.  Start at 60% of 1 RM and work up if you are willing/able. Strength: Pause back squat: Complete 4 sets of 5 reps. Pause for an honest 3 seconds at […]

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Tuesday’s Workout: 5-15-18

Conditioning: Black or RX: Complete 5 rounds of the following: In 3 minutes, complete: 10 Deadlifts 205#/135 15 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: 10 Deadlifts 155#/105 15 Hanging knee raises AMRAP Air Squats […]

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