Category: Workout of the Day

Wednesday’s Workout: 3-21-18

Olympic lifting or Strength option:  Black: Step 1:  Choose one of the following movements to complete the strength portion: Power clean and jerk Squat clean and jerk Deadlift   Step 2: Complete the following rep scheme Work up to a heavy single. Take 85% of your heavy single and complete 5 sets of 2 reps […]

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Tuesday’s Workout: 3-20-18

Conditioning: Black or RX:  Complete the following for time: 3 rounds of: 15 Thrusters 75#/55 15 Toes to bar Rest 5 minutes, then:   3 rounds of: 10 Thrusters 95#/65 10 Box jumps 24”/20   Rest 5 minutes, then:   3 rounds of: 5 Thrusters 115#/75 10 Bar over Burpees   Green or Scaled: Complete […]

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Monday’s Workout: 3-19-18

Olympic lifting or Strength option: Black: Step 1:  Choose one of the following movements to complete the strength portion: Power Snatch Squat snatch Front Squat   Step 2: Complete the following rep scheme Work up to a heavy single. Take 85% of your heavy single and complete 5 sets of 2 reps   Green: Step […]

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Thursday’s Workout: 3-15-18

Conditioning: Black or RX: Complete 6 rounds of: Minute 1: 12 Box jump overs 24”/20 Minute 2: 12 Toes to bar Minute 3: 12 Alternating Dumbbell snatches (6 on each side) 50#/35 Minute 4: 6 Ring Dips   Green or Scaled: Complete 6 rounds of: Minute 1: 12 Step up overs 20”/16 Minute 2: 12 […]

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Wednesday’s Workout: 3-14-18

Olympic lifting or Strength option: Black: Step 1:  Choose one of the following movements to complete the strength portion: Power clean and jerk Squat clean and jerk Deadlift   Step 2: Complete the following rep scheme Work up to a heavy single. Take 85% of your heavy single and complete 5 sets of 2 reps […]

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Tuesday’s Workout: 3-13-18

Conditioning: Black or RX:  First, complete 2 rounds of: 20 Push ups 30 Wall balls 20#/14 60 Double unders   Rest 3 minutes, then complete 3 rounds of: 8 Shoulder to overhead 95#/65 6 Front racked lunges on each side 95#/65 8 Hang cleans 95#/65   Rest 3 minutes, then complete: 50 calories on the […]

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Monday’s Workout: 3-12-18

Olympic lifting or Strength option: Black: Step 1:  Choose one of the following movements to complete the strength portion: Power Snatch Squat snatch Front Squat   Step 2: Complete the following rep scheme Work up to a heavy single. Take 85% of your heavy single and complete 5 sets of 2 reps   Green: Step […]

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Thursday’s Workout: 3-8-18

Conditioning: Black or RX:  2 rounds of: 90 seconds of Kettlebell Swings 70#/53 90 seconds off 90 seconds of Rowing for calories 90 seconds off 90 seconds of Double unders 90 seconds off 90 seconds of Thrusters 75#/55 90 seconds off   Green or Scaled: 2 rounds of: 90 seconds of Kettlebell Swings 53#/35 90 […]

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Wednesday’s Workout: 3-7-18

Strength Work: Olympic lifting or Strength option: Step 1:  Choose one of the following movement to complete the strength portion: Power clean and jerk Squat clean and jerk Deadlift   Step 2: Complete the following rep scheme: Minute 1: 3 reps @ 72% of Minute 2: 2 reps @ 77% of Minute 3: 1 rep […]

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Tuesday’s Workout: 3-6-18

Conditioning: Black or RX: 5 rounds of: 7 Dead Hang Pull ups 14 Power cleans 95#/65 21 Burpees   Green or Scaled: 5 rounds of: 7 Assisted Pull ups 14 Kettlebell power cleans 70#53 21 Squat thrusts   Blue or RX+: 5 rounds of: 7 Ring Muscle ups 14 Power cleans 115/75 21 Burpees

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