Workouts

Workout of the Day Skill Work  :30 on :30 Off  Max Toes to Bar  7 Rnds  Score = Total Toes to Bar  Double Trouble 21 Double DB Deadlifts  15 Sit ups  12 Box Jumps  21 Double DB Hang Cleans  15 Sit ups 12 Box Jumps  21 Double DB Power Cleans  15 Sit ups 12 Box Jumps 15 min AMRAP  Drive Workout  3 on 1 off … Read more

Workout of the Day “GHOST” 6 Rounds for Total Reps in 23 minutes: 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total … Read more

Workout of the Day Strength Complex Every :90 for 7 Rounds (10:30): Clean with lift off pause (mid-shin)Hang Clean with pause above the kneeDrop the BarFull Clean and Jerk  60-65% of 1 RM (this is a deload week)   Daffy Duck 9 Cleans  15 Air Squats 3 Rounds right into 9 Jerks 15 Air Squats … Read more

Capacity 800 M Run  1,000 M Row  2,000 M Bike  Rest 4 minutes  400 M Run  500 M Row  1,000 M Bike  Rest 2 minutes  200 M Run  250 M Row  500 M Bike 

Workout of the Day “Sea Salt“ 50 Toes to Bar  50 Hang DB Snatch  100 Doubles 50 Burpees  50 KB Swings  20 min AMRAP  Fitness: 35/26 (35/20) Performance: 53/35 (50/35) Drive 5 minutes on 1 minute off for 4 Rounds  400 M Run  15 Dumbbell Burpees  20 Double DB Bent Over Row  Max Air Squats  Score = … Read more

Workout of the Day Strength From the Rack  Back Squats 5/5/4/4/3/3 *Take 15 minutes to build up to a heavy set of 3  Workout  500 M Row Rest 2 minutes  3 Rnds  Score = slowest row Drive 2 min AMRAP  30 Hang Snatch  Max Burpee  2 min AMRAP  30 Thrusters Max Flutter Kick  2 min AMRAP  … Read more

Workout of the Day “Candy Land“ 400 M Run  20 Barbell Hang Clean and Jerk  400 M Run  40 Single Arm DB Hang Clean and Jerk  Rest 2 minutes  2 Rnds  Fitness: 75/55 (35/20) Performance: 95/65 (50/35) 22 min Cap  Drive “Candy Land” – Drive 30 Air Squats  20 Man Makers  10 Reverse Burpees  20 min … Read more

Workout of the Day Skill Work  12 Seated Pike Leg Lifts  15 DB Floor Press with Glute Bridge Hold 20 Single Leg V ups  Cycle through for 12 minutes at a pace of about 3 minutes per round.   “Spark Plug” 75 Doubles  15 Deadlifts  3 Rnds  Fitness: 185/125 Performance: 225/155 Athletes: The skill work today should help … Read more

Workout of the Day “Green Grass“ 800 M Run  25 Double DB/KB Front Squats  20 Pull ups  3 Rnds  Fitness: 35/26 Performance: 53 or 50/35 (25 pull ups)  Athletes: Today we go long.  We are looking at six to eight minute rounds.  Find a pace on the run that you can maintain and try to hit … Read more

Workout of the Day Strength 10 minutes to warm up to a heavy 1 Rep Clean and Jerk  7 min EMOM: 1 Clean and Jerk  “Pop Rocks” ____ Burpees Every minute including the first minute  30 Clean and Jerks  Fitness: 3 Burpees (115/75) Open: 5 Burpees (135/95) 8 min Time Cap  Athletes: Today we go heavy on … Read more