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Tuesday 1.28.20

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Back Squat Waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

*Percentages Based Off 5RM Back Squat*

Fitness Conditioning
“Part Time”
3 Rounds:
12 Burpees
18 Pull Ups or Ring Rows

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (35/25)
18/12 Calorie Row or Ski

Sport Conditioning
“Part Time”
3 Rounds:
12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
18/12 Calorie Assault Bike or Ski

Saturday 1.25.20

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Fitness Conditioning
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Row
75 Power Snatches (45/35)
75 Thrusters (45/35)

75/50 Calorie Row
60 Power Snatches (65/45)
60 Thrusters (65/45)

75/50 Calorie Row
45 Power Snatches (75/55)
45 Thrusters (75/55)

75/50 Calorie Row
30 Power Snatches (95/65)
30 Thrusters (95/65)

75/50 Calorie Row
15 Power Snatches (115/75)
15 Thrusters (115/75)

Sport Conditioning
“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)

75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)

75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)

75/50 Calorie Assault Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)

75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

Thursday 1.23.20

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Pausing Push Jerk
Heavy Set of 2

*2 Second Pause in Dip & Catch

Fitness Conditioning
On the 3:00 x 5 Rounds:
15 Slamballs (30/20)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

Sport Conditioning
On the 3:00 x 5 Rounds:
8 XD Ball over Shoulder (100/80)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

Tuesday 1.21.20

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Pausing Power Clean
Heavy Set of 2

*2 Second Pause at Knee & In Catch

Fitness Conditioning
“Zoolander”
AMRAP 15:
60 Single Unders
10 Power Cleans (115/80)
60 Single Unders
10 Burpees

Sport Conditioning
“Zoolander”
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Barbell Facing Burpees

Monday 1.20.20

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Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%

*Percentages Based on 5RM Back Squat

Fitness Conditioning
“Grim Reaper”
AMRAP 5:
21-15-9:
Overhead Squats (75/55)
Knees to Elbows

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (75/55)
Pull-ups or Ring Rows

Sport Conditioning
“Grim Reaper”
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups