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December 2017

Dec 8th,2017


RXD 4 Front-Rack Lunges (135/95 lb.) 4 Shoulder-to-Overhead AMRAP 7 min. Fitness 4 Front-Rack Lunges 4 Shoulder-to-Overhead AMRAP 7 min. Today’s workout is a quick burst of energy with a moderate, yet challenging barbell complex. It’s 7 minutes of 4 Front-Rack Lunges (2 per leg, 4 total) and 4 Shoulder-to-Overhead, which can be completed as [...]

Dec 8th,2017 2017-12-07T14:26:23+00:00

Dec 7th, 2017


RXD 50 Wall-Ball Shots 40 Push-ups 30 DB Front Squats (45/25 lb.) 20 Ring Dips 10 DB Thrusters 5 Wall Climbs Fitness 10 Wall-Ball Shots 8 Push-ups 6 DB Front Squats 4 Dips 2 DB Thrusters 4 Rounds Today we have a chipper that is descending in repetitions and is a combo of weightlifting movements [...]

Dec 7th, 2017 2017-12-07T14:20:50+00:00

Dec 6th ,2017


RXD Run 800 m Then: 35 Double-Unders 3 x 5-10-15-m shuttles (60 m) 5 rounds Run 800 m Fitness Run 600 m Then: 35 Single-Unders 3 x 5-10-15-m shuttles (60 m) 5 rounds Run 600 m The goal across the board is consistent movement and maintaining a pace that keeps their runs quick and their [...]

Dec 6th ,2017 2017-12-03T13:14:45+00:00

Dec 5th,2017


RXD Deadlift 5-3-1-3-5 Fitness Deadlift 5-3-3-3-5 The meat and potatoes of today’s workout is our Deadlift strength session, where athletes will work for upwards of 30 minutes to establish some heavy maxes for the day. If athletes have recently tested a 5, 3 or 1-rep max, they can choose to work off a percentage of [...]

Dec 5th,2017 2017-12-03T13:11:09+00:00

Dec 4th, 2017


RXD 21-18-15 Burpee Box Jump-Overs Single-Arm DB Hang Power Snatches (45/25 lb.) Air Squats Fitness 18-15-12 Burpee Box Step-Overs Single-Arm DB Hang Power Snatches Air Squats The intention of this workout is to be fast, with the bulk of the time being spent on Burpee Box Jump-Overs, so managing heart rate will be key! The [...]

Dec 4th, 2017 2017-12-03T13:09:10+00:00

Dec 1st, 2017


RXD 400-m Run 30 Strict HSPU 40 Box Jumps (20 in.) 400-m Run 20 Strict HSPU 30 Box Jumps 400-m Run Fitness 400-m Run 20 Pike Push-ups 40 Step-ups 200-m Run 20 Pike Push-ups 30 Step-ups 400-m Run Happy Friday! We are finishing out the week without heavy loading, just a triplet of running, jumping [...]

Dec 1st, 2017 2017-11-30T21:14:48+00:00

November 2017

Nov 30th,2017


RXD 8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Men: 65-95-135-155 Women: 45-65-95-115 Fitness 8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Today’s workout specializes in a descending rep scheme of ascending weights of Olympic lifting. At the beginning of the [...]

Nov 30th,2017 2017-11-29T21:32:34+00:00

Nov 29th, 2017


RXD ‘Benchmark Workout’ Pain Optional EMOM 12min 3 Front squat (185/125lbs) AMRAP Ring Dip for the remaining minute Fitness ‘Benchmark Workout’ Pain Optional EMOM 12min 5 Front squat (95/65lbs) AMRAP 20-inch box Pushup for the remaining minute This is one of the ‘tougher’ Benchmark Workouts. It is designed to test athletes ability to lift a [...]

Nov 29th, 2017 2017-11-29T07:06:39+00:00

Nov 28th,2017


RXD 50-40-30-20-10 Double Unders Swings Weighted Situp Fitness 50-40-30-20-10 Double Unders/Attempts Swings Weighted Situp After yesterday’s upper body strength emphasis, we will embark on a longer aerobic effort which combines elements of jumping, hamstring fatigue, and core. The workout begins with 50 Double Unders, 50 Swings, and then 50 Weighted Situps. The workout progresses into [...]

Nov 28th,2017 2017-11-29T07:02:19+00:00

Nov 27th, 2017


RXD Press 3-3-3-3-3 Push Press 3-3-3-3-3 Fitness Press 3-3-3-3-3 Push Press 3-3-3-3-3   This week we will start off with a classic strength combination — a Press and Push Press for 5 sets of 3 reps. Athletes will complete 5 full sets of 3 on the Press before moving on to 5 full sets of [...]

Nov 27th, 2017 2017-11-26T21:47:33+00:00