Category: Workout of the Day

Monday’s Workout: 1-21-19

Conditioning: “Meat Grinder” Black or RX: Complete 5 rounds every 4 minutes. If you complete the following work within 4 minutes, rest for the remainder of the time. If you can’t finish all the work within the 4 minute cap, reduce the C+J and T2B by 2 reps and the d/u by 10 reps. 10 […]

Friday’s Workout: 1-18-19

Conditioning: Black or RX: Complete the following for time: 5 rounds of: 8 Shoulder to overhead reps 115#/75 40 Double unders Rest for 5 minutes, then: 5 rounds of: 10 Front squats 115#/75 8 Ring dips Rest for 5 minutes, then: 75 Wall balls 20#/14   Green or Scaled: Complete the following for time: 5 […]

Thursday’s Workout: 1-17-19

Power Development: Every minute, on the minute for 12 minutes complete the following: Olympic Lifting Option: 1 Power clean with a 2 second pause right above the ground. Start at 75% of 1 RM and work up in weight if you feel you can. No misses! Green or strength option: 3 Deadlifts @ 65% of […]

Wednesday’s Workout: 1-16-19

Conditioning: Black or RX: In 18 minutes, complete as many rounds and reps as possible of: 15 Box Jumps 24”/20 12 Thrusters 75#/55 9 Kipping pull ups   Green or scaled: In 18 minutes, complete as many rounds and reps as possible of: 15 Step ups 20”/16 12 Bucket tosses 20#/15 6 Assisted pull ups […]

Tuesday’s Workout: 1-15-19

Power Development – Every minute, on the minute for 12 minutes complete the following:   Olympic Lifting Option:  1 Power or squat snatch starting with a 2 second pause right above the ground. Start at 70% of 1 RM and work up in weight if you feel you can. No misses!  Green: 6 goblet squats with […]

Monday’s Workout: 1-14-19

Conditioning: Black or RX: Complete the following for 5 rounds. Accumulate as many reps as possible in 30 seconds of the following exercises. Rest for 30 seconds in between each exercise. Rowing for calories Toes to bar Push ups Squat cleans 75#/55   Green or Scaled: Complete the following for 5 rounds. Accumulate as many […]

Friday’s Workout: 1-11-19

Conditioning: Black or RX: Complete 3 rounds for time of: 24 Box jump overs 24”/20 16 Toes to bar 8 Squat cleans* Rest 3 minutes in between each round (*) Weight for the snatches: 1st round: 115#/80 2nd round 135#/95 3rd round 155#/105   Green or Scaled: Complete 3 rounds for time of: 24 Step […]

Thursday’s Workout: 1-10-19

Power Development: Black: Work up to a heavy power clean and jerk or squat clean and jerk. Then take 80% of the heavy single and perform 3 sets of 3 reps. Green: Find a heavy set of 6 reps in the deadlift. Then complete 3 sets of 10 reps with a light- moderate weight. In […]

Wednesday’s Workout: 1-9-19

Conditioning: Black or RX:  Every minute, on the minute, complete the following for 7 rounds of: Minute 1: 40 double unders Minute 2: 10 shoulder to overhead reps 95#/65 Minute 3: 5 front racked lunges on each leg 95#/65   Green or scaled: Every minute, on the minute, complete the following for 7 rounds of: […]

Tuesday’s Workout: 1-8-19

Power Development: Olympic Lifting Option: Work up to a heavy power snatch or squat snatch. Then take 80% of the heavy single and perform 3 sets of 3 reps. Green option: Goblet Squats. Find a heavy set of 6 reps. Try to add weight from last week’s effort!  Then complete 3 sets of 10 reps […]