Workouts

Workout of the Day Strength  In 14 minutes 1 Clean + 2 Split Jerks (60-70% of 1 RM)  Hit 6-7 sets (stay around the same load, build up a little, but it should not be a progression to get heavy. This is about technique on the jerk.) Workout  21-15-9-6-3 Power Clean Burpee Over the bar Fitness: 95/65 Performance: … Read more

Workout of the Day Strength  EMOM for 12 minutes Min 1: Strict Pull ups Min 2: Kneeling Arnold Press (:30 each arm) Min 3: Flutter kicks  Workout 10 min AMRAP 100 Wall BallsMax Cals on Rower or Bike  Fitness: 14/10 Performance: 20/14 Athletes: For the EMOM today you should be able to find space around the rig where … Read more

Workout of the Day 4:00 on 1:00 off- 4 Rounds 400 M Run 8 Power Snatch10 Hang Power Snatch  Max Push ups Fitness: 75/55 Performance: 95/65 Drive 4:00 on 1:00 for 5 Rnds 15 Burpees 20 Single Arm DB Thrusters (10 per arm) 50 Double Jumps (doubles with no rope) MAX _______ Rnd 1: V ups Rnd 2: Max Low plank Rnd 3: Max … Read more

Workout of the Day 20:00 minute EMOMMin 1: 14 Front Rack LungesMin 2: 60 Doubles Min 3: 20 Sit upsMin 4: Max KB Swings  Fitness: 75/55 (120 singles) (35/26)Performance: 115/75 (53/35) Drive 20:00 minute EMOMMin 1: 16 Weighted Lunges Min 2: 60 Doubles Min 3: Max Low Plank Min 4: Max KB Swings 

Workout of the Day Strength  Take 15 minutes to find a heavy 1 RM Clean and Jerk  Workout  18/15 Cal Row  10 Push Jerks 4 Rnds  10 min Cap  Fitness: (95/65) (15 Push Jerks)  Performance: 155/105  Athletes: We go from a heavy, complex barbell movement into a sprint.  Go as heavy as possible with the clean … Read more

Capacity 8 rounds:20 work + 1 min rest Score is total calories

Workout of the Day 12 Deadlifts 15 Sit ups 18 Single Arm DB Push Press 5 Rounds  Rest 1 min  Cash out: 1 Mile Run  Fitness: 135/95 Performance: 185/125 **Two scores today.  Your time for the workout and your time for the mile.  Drive 12 DB Deadlifts 15 Sit ups 18 Single Arm DB Push Press 5 Rounds  Rest 1 min Cash … Read more

Workout of the Day Strength  Every 2 minutes for 10 minutes: 7 Front Squats (bar starts on the ground)  Workout  50 Barbell Thrusters (empty bar) 35 Cal Row 2 Rounds  12 min Cap  Fitness: 25 Cal Row Performance: 35 Cal Row  Drive Strength  Every 2 minutes for 10 minutes: 10 DB Front Squats Workout  50 DB Thrusters25 Burpees 2 Rounds 12 min … Read more

Workout of the Day 6 min AMRAP:  Max Toes to Bar Rest 16 min AMRAP:  5 Power Snatch  10 Box JumpsRest 16 AMRAP:  Max KB Swings  Fitness: 75/55 (35/26)Performance: 95/65 (53/35) Score Total reps for all three AMRAPS- put separate scores in notes if you remember! Drive 6 min AMRAP: 10 V ups  10 Box Dips Rest 16 min … Read more

Workout of the Day Strength Take 12 minutes for Push Press 5/5/5/5 (from the floor)  Workout  21-18-15-12-9-6-3 Cals  Push Press Fitness: 95/65 Performance: 115/75 Drive Strength 6-10 Pike Push ups  15 KB Swings  20 Bicep Curls  Cycle through for 10 minutes  (For Strength)  Workout  400 M Run  20 Alt DB Snatch  10 Push ups 4 Rnds