Workout of the Day

Saturday 6.23.18

Saturday 6.23.18

In teams of 2:

0:00-8:00
Find a heavy 5 Power Clean
*alternate reps

8:00-12:00
Find a heavy 3 Power Clean
*alternate reps

12:00-15:00
Rest

At 15:00 Complete the following:
@ 50% of the lightest 3 rep PC
50 Power Cleans
400m team BB Carry, however
40 Push Press
400m team BB Carry
30 Power Snatch
400m team BB Carry
*Alternate reps however for total number

Workout of the Day

Friday 6.22.18

Friday 6.22.18

A. Warmup:
DROM
3 sets of 5-10 reps
Overhead squats, PVC
GHD Situps
Back Ext.
Pullups
Ring Dips

B. 4 rounds for time of:
15 T2B
30 Thrusters, 65/45
45 DU’s

*sub SLSU for T2B, lower weight all the way to air squats for thrusters, sub med ball hops for DU’s

C. Cooldown:
Foam Roll for remainder of class

Workout of the Day

Wednesday 6.20.18

Wednesday 6.20.18

A. Warmup:
DROM
3 sets of:
30 Mountain CLimbers
20 Situps
10 Pushups

B. Complete the following:
:45 max cal Assault Bike
Rest as needed
:30 max cal Assault Bike
Rest as needed
:15 max cal Assault Bike

C. 800m Farmers Carry (Optional)
*
Choose a challenging weight

D. Cooldown:
3:00 Lizard Stretch, ea.

Workout of the Day

Tuesday 6.19.18

Tuesday 6.19.18

A. Warmup:
DROM
3 sets of
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks

B. Back Squat 3 x 10
*add 10-15lbs from last week

C. Press 5 x 5
*add 2.5-5lbs from last week

D. Cooldown/Accessory:
3:00 Couch Stretch, ea.

Workout of the Day

Monday 6.18.18

Monday 6.18.18

A. Warmup:
400m run
DROM
Every :20 for 8 rounds
20 yd shuttle (10 yd out and back)
C&J warmup

B. “Grace”
For time:
30 Clean & Jerks, 135/95
*If you have a sub 2:00 Grace, do “Heavy Grace”, 185/135
-or-
“Heavier Grace” at a weight greater than the prescribed 135/95

C. 3 sets of:
25 GHD Situps
:30 Static Back Extension
15 Bent over barbell rows, pick load

D. Cooldown:
2:00 couch stretch, ea.

Workout of the Day

Saturday 6.16.18

Saturday 6.16.18

Teams of 3:

800m weighted run
30 Hang Cleans, 135/95
30 Burpees
800m Weighted run
45 Hang Cleans
45 Burpees
800m weighted run
60 Hang Cleans
60 Burpees

Run with 1 weight alternating as needed. Reps will cycle 5 at a time. Partner 1 will do 5 hang cleans, while partner 2 does 5 burpees, and partner 3 rests, then switch through the cycle.

Workout of the Day

Friday 6.15.18

Friday 6.15.18

A. Warmup:
DROM
Row:
35 easy pulls
15 banded Good Mornings
25 Medium Pulls
15 barbell Good mornings
15 Hard pulls
15 barbell good mornings, added weight

B. Deadlift, heavy 3 rep
*find in 12:00

C. For time:
42-30-18: Strict Press, 45/35
21-15-9: Strict Chin ups

D. Cooldown:
Foam Roll for remainder of class time

Workout of the Day

Thursday 6.14.18

Thursday 6.14.18

A. Warmup:
400m Run
DROM

B. Complete the following:
4 rounds of:
40ft. HEAVY bear crawl sled pull (indoors)
15 DB Front Squats
20 Shoulder Taps -or- hand raises
1:00 Plank

C. Cooldown:
3 x 10 ea.
Front raise, lateral raise, reverse fly
2:00 Couch Stretch, ea.