12-19-2015

12-19-2015

Level I & Level II “McGhee“ Deadlift (275 / 185) 5 reps Push Up 13 reps Box Jump (24 / 20 in.) 9 reps AMRAP in 30 min All level athletes compare to...
10-27-2015

10-27-2015

Level I Deadlift (75%) 4 x 5 — Weighted Box “Jump” or Step Up Shoulder-2-Overhead 21 – 15 – 9 reps for time *Note: Weighted implement is athlete’s choice…it just can NOT be a barbell Level II Power Clean (75% 3RM) 5 x 3 — Weighted Box “Jump” or Step Up Shoulder-2-Overhead 21 – 15 – 9 reps for time *Note: Weighted implement is athlete’s choice…it just can NOT be a...
10-7-2015

10-7-2015

Level I & Level II Run 800m Box Jump (24 / 20 in.) 15 reps Burpee 21 reps AMRAP in 40 min (Yep…that does say FORTY minutes…get in early to warm...
8-12-2015

8-12-2015

Level I Deadlift (80%) 5 x 3 — Box Jump (30 in / 24 in) 30 reps Push Press (135 / 95) 21 reps Double Under 100 reps For time Level II Power Clean (85% 3RM) 4 x 3 — Box Jump (30 in / 24 in) 30 reps Push Press (135 / 95) 21 reps Double Under 100 reps For...
6-27-2015

6-27-2015

Level I & Level II “Fight Gone Better” Wall Ball (20 / 14) 1 min Power Clean (95 / 65) 1 min Box Jump (20 / 16 in.) 1 min Push Press (75 / 53) 1 min Row (Calories) 1 min Rest 1min 3 rounds for max reps In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. All Level athletes compare to...