Monday 071618

SwoD: 15 min. to complete… 1) Snatch Pull 3×95%x3 2) Chain Saw Rows 4×10 – moderate weight Workout of the Day: 5 rounds for time of… 400m Sandbag Carry AHAP 12 Push Press 135/95 12 SDHP 135/95 *25 min. CAP SkinnyFit: 400m Run 50 Sit Ups 40 Push Press 400m […]

Sunday 071517

Sunday Funday with Coach Rico 9:30-10:30 SWoD: 3 Rounds 5 Banded complex of high pull + scarecrow 2 Snatches @ 50% of 1 RM Workout of the Day: The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest

Saturday 071418

IRON HANDS BARBELL CLUB 1) Power Clean – Max for Day, 4×2 @ 80% 2) Snatch Balance – Max for Day, 80% of that 2×2 3) Clean High Pull – 4×3 @ 70% 4) 4×15 GHD Hip Extensions Workout of the Day: 20 min. AMRAP with a partner… P1: Continuous […]