Category: Workout of the Day

Tuesday’s Workout: 5-27-14

Strength:

Black:
Wendler Deadlifts: use 90% of your 1 rep max to find the following percentages:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3 AMRAP at 90%

Green: Deadlift: sumo/trap or regular 3 sets of 6 reps

Blue: Deadlift: sumo/trap or regular:

Set 1: 10 deadlifts with a light to moderate weight
Set 2: 10 deadlifts with a heavier weight
Set 2: As many deadlifts as possible with a heavy weight!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 2 sets of RKC planks for 10 seconds between each set.

Conditioning:
3 rounds of:
45 seconds of sledge hammer swings, 15 seconds of rest
45 seconds of mountain climbers, 15 seconds of rest
45 seconds of rowing, 15 seconds of rest

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Friday’s Workout: 5-23-14

Strength:

Black:
Wendler deadlift: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Deadlift: sumo/trap or regular 3 sets of 6 reps

Blue:
Set 1: 10 deadlifts with a light to moderate weight
Set 2: 10 deadlifts with a heavier weight
Set 2: As many deadlifts as possible with a heavy weight!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 2 sets of RKC planks for 10 seconds between each set.

Conditioning:

Complete as many wall balls as possible in 4 minutes, then immediately run 400 meters.

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Thursday’s Workout: 5-22-14

Workout of the Day:

Black: 20 minute AMRAP of:
400 meter run
4 muscle ups
8 power cleans (135#/95)

Green: 20 minute AMRAP of:
400 meter run
8 ring dips or ring rows
8 sledge hammer swings on each arm or 8 banded broad jumps

Blue: for 20 minutes, complete as many rounds as possible of the following:

Push the sled (100#/60) down to the edge of the grass and back using the high handles
2 muscle ups
4 power cleans (155#/105)
Rest 90 seconds in between rounds.

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Wednesday’s Workout: 5-21-14

Strength:

Black:
Wendler shoulder press: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Landmine press: 3 sets of 6 reps on each arm

Blue: One arm dumbbell or kettlebell press:
Set 1: 10 reps on each arm with a light to moderate weight
Set 2: 10 reps on each arm with a heavier weight
Set 3: As many reps as possible with a heavy weight on each arm!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 4 tall kneeling Pallof presses on each side in between sets.

Conditioning:
Complete 3 rounds of the following:
1 minute of rowing for calories
1 minute of mountain climbers
1 minute of goblet lunges (53/35)
1 minute of rest

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Tuesday’s Workout: 5-20-14

Workout of the Day:

Black and green options: “The GBCF 7”
7 rounds of:
7 push ups
7 goblet squats (70#/53)
7 knees to elbows / side bridge reach and squeeze on each arm
7 burpees
7 box jumps (24”/20)
7 kettlebell swings to eye level (70#/53)
7 pull ups

35 minute time cap!

Green: Newer athletes: complete only 5 rounds of “The GBCF 7”

Blue: “ Mini Seven”
4 rounds of:
7 handstand push ups
7 thrusters (135#/95)
7 knees to elbows
7 burpees
7 deadlifts (245#/165)
7 kettlebell swings (70#/53)
7 pull ups

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Monday’s Workout: 5-19-14

Strength:

Black:

Wendler Back Squats: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Bulgarian split squat: 3 sets of 6 reps on each leg

Blue: goblet squat:
Set 1: 10 reps with a moderate weight
Set 2: 10 reps with a heavier weight
Set 3: as many reps as possible with a heavy kettlebell!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 3 dead bugs on each side in between each set.
• EVERYONE completing the black group will need a spot on their last set. Ask for one!

Conditioning:

Partner Monday!!!

With a partner complete the following for 8 minutes:
Partner 1: farmer’s carry with kettlebells down to the edge of the pavement and back (70#/53)
Partner 2: complete as many double unders as possible.
Once partner 1 returns, switch exercises.
Total score will be total double unders completed!

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Friday’s Workout: 5-16-14

Workout of the Day:
Black and Green and blue options:

In a team of three, complete the following:
Complete 12 sled push / pulls down to the edge of the pavement and back
2,250 meters on the rower
150 push ups

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Thursday’s Workout 5-15-14

Strength:

Power cleans and shoulder presses! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black Green and Blue Options:

Partner 1 will either perform a power clean x 3 reps at 85% of 1 RM / deadlifts x 6 reps @ 75% of 1 rep max / kettlebell swings to eye level x 10 reps @ 60% of 1 rep max

Partner 2 will either perform a shoulder press x 3 reps / landmine press from half kneeling x 5 reps on each side / push ups x 10 reps

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:

Complete 5 rounds of:
Sprint to the edge of the pavement and back
10 med ball slams (14#/10)
Rest 1 minute in between rounds

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Wednesday’s Workout: 5-14-14

Workout of the Day:
For time:
50 sledge hammer swings (25 on each side)
50 bodyweight lunges on each leg
50 knees to elbows / 25 side bridge reach and squeezes on each side
50 deadlifts / sumo stance kettlebell deadlifts
2 famers carries down to the edge of the pavement and back with kb’s (70#/53)
50 back extensions
50 double unders / single unders
50 mountain climbers on each leg
500 meters on the row

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Tuesday’s Workout: 5-13-14

Strength:
Squats and pull ups! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black, Green and Blue Options:

Partner 1 will either perform a Back squat x 3 reps at 85% of 1 RM /goblet squat x 10 reps / air squat hold in the bottom position x 60 seconds.

Partner 2 will either perform 5 pull ups / 5 banded pull ups / batwing hold for 30 seconds.

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:

Complete 8 rounds of the following for total reps:
20 seconds of box jumps (24”/20)
10 seconds of rest
20 seconds of ring dips / ring rows
10 seconds of rest

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