Category: Workout of the Day

Wednesday’s Workout: 2-18-15

This week in our Crush a Weakness Wednesday Class, we will be covering the overhead barbell movements: the shoulder press, push press, push Jerk and the split jerk. Be sure to stop by to get more experience with these exercises!

Day 3 of Testing Week

Strength Test:

Black: Power clean 1 rep max
Green: kettlebell swing x 10 reps or deadlift 5 rep max

Anaerobic Capacity Test:

For time:
In 90 seconds, complete as many 15 meter sprints as possible.

Strength Endurance Test:

Max distance farmers carry in 5 minutes with 165# on the trap bar or 70# kb’s for men and 115# for women on the trap bar or 53# kb’s

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Tuesday’s Workout: 2-17-15

This week in our Crush a Weakness Wednesday Class, we will be covering the overhead barbell movements: the shoulder press, push press, push Jerk and the split jerk. Be sure to stop by to get more experience with these exercises!
Day 2 of Testing Week

Power Test:
Standing, under hand med ball throw (14#/10)

Strength Test:
Black: Shoulder press 1 RM
Green: landmine press 3 rep max from half kneeling

Anaerobic Capacity Test:
For time:
Row 500 meters
30 burpees

Strength Endurance Test:
Max air squats in 90 seconds

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Monday’s Workout: 2-16-15

This week in our Crush a Weakness Wednesday Class, we will be covering the overhead barbell movements: the shoulder press, push press, push Jerk and the split jerk. Be sure to stop by to get more experience with these exercises!

Testing week is back!

Power Test:

Max vertical leap

Strength Test:

Black: Back squat 1 rep max
Green: Goblet squat 8 rep max or Bulgarian split squat x 5 rep max

Aerobic Fitness Test:
Row 2,000 meters as fast as possible

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Friday’s Workout: 2-13-15

Workout of the Day:

Black and Green Options:
In teams of 2, complete 16 minutes of as many rounds as possible of:
30 goblet squats (70#/53)
20 ring rows
10 deadlifts (185#/135)
Every 2 minutes, each partner must complete 8 push-ups.

Blue Options:
In teams of 2, complete 16 minutes of as many rounds as possible of:
30 Thrusters (95#/65)
20 ring dips
10 deadlifts (275#/185)
Every 2 minutes, each partner must complete 8 push-ups.

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Thursday’s Workout: 2-12-15

Strength:

Black option: Shoulder Press: 3 sets of 12 with 70-75% of 1 rep max. Use the same weight that you used last week!
In between each set, complete 8 Pallof Presses from a standing position on each side

Green Option: Landmine Press: 3 sets of 12 reps on each arm.
In between each set, complete 8 Pallof Presses from a standing position on each side

Blue Option: Complete 4 sets of 12 push-ups, with excellent technique. Then, immediately complete 10 medicine ball slams with a 20#/14 medicine ball

Conditioning:

3 rounds of:
Row 300 meters
6 dead hang pull ups / banded pull ups / chest to bar pull ups
Rest 90 seconds in between each round

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Wednesday’s Workout: 2-11-15

This week in our Crush a Weakness Wednesday class, we will be covering advanced squatting! Squatting exercises included with be the front squat, back squat and overhead squat. This will be a great class that almost everyone could benefit from!

Workout of the Day:

Black: 100 burpees for time to a 6” inch target. Boom.

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Tuesday’s Workout: 2-10-15

This week in our Crush a Weakness Wednesday class, we will be covering advanced squatting! Squatting exercises included with be the front squat, back squat and overhead squat. This will be a great class that almost everyone could benefit from!

Strength:

Black option: Back squat: 3 sets of 12 with 70-75% of 1 rep max. Use the same weight as last week!
In between each set, complete 1 RKC plank for 20 seconds

Green Option: Goblet squat: 3 sets of 17 reps. Pick a weight that is challenging to complete 15 reps with.
In between each set, complete 1 RKC plank for 20 seconds

Blue Option: Complete 4 sets of 8 dumbbell split squats on each leg. Then immediately complete 8 bucket tosses with a 20#/14 medicine ball

Conditioning:

Complete as many rounds of the following in 8 minutes:

10 medicine ball slams (20#/14)
12 KB deadlifts (70#/53)
30 double unders / 90 single unders

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Monday’s Workout: 2-9-15

This week in our Crush a Weakness Wednesday class, we will be covering advanced squatting! Squatting exercises included with be the front squat, back squat and overhead squat. This will be a great class that almost everyone could benefit from!

Workout of the Day:

Black and Green options:
2 rounds of:
35 Wall balls (20#/14) / Goblet squats
35 mountain climbers on each leg
25 Hanging knee raises / push up bridge arm marches
25 Box jumps (24”/20) / step ups
15 Power cleans (135#/95) / kettlebell swings x 2
15 push ups

Blue Option:
2 rounds of:
10 Thrusters (135#/95)
10 Handstand push ups
Rest 60 seconds
10 toes to bar
10 box jumps (30”/24)
Rest 60 seconds
10 Power snatches (135#/75)
10 pull ups
Rest 60 seconds

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Friday’s Workout: 2-6-15

Workout of the Day:

In teams of two, complete the following with only one person working at a time:

5 rounds for time of:
50 kettlebell swings (70#/53)
40 ring rows
30 OH lunges (45/25) / goblet lunges (53#/35)

Blue option:
In teams of two, complete the following with only one person working at a time:
4 rounds of:
25 squat cleans (135#/95)
20 ring dips
15 Front rack lunges (135#/95)

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Thursday’s Workout: 2-5-15

Strength:

Black option: Shoulder Press: 3 sets of 10 with 70-75% of 1 rep max. You have the choice of completing the same weight for all three sets or increasing the load with each set.
In between each set, complete 8 Pallof Presses from a standing position on each side

Green Option: Landmine Press: 3 sets of 10 reps on each arm.
In between each set, complete 8 Pallof Presses from a standing position on each side

Blue Option: Complete 4 sets of 10 push-ups, with excellent technique. Then, immediately complete 10 medicine ball slams with a 20#/14 medicine ball

Conditioning:

Rowing intervals.
4 x 500 meters for 40 calories on the airdyne . Rest 2:00 minutes in between rounds. Record your efforts.

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