Monday 070113

Workout of the day SWoD: EMOM for 8 minutes of… 2 – Snatch @ 80% -then- WoD: AMRAP in 12 Minutes of… 10 – DB Thrusters 50/35 10 – HSPU’s SkinnyFit 20 Rounds for time of… 1 – Wall Walk 5 – Wallballs 20/14 10- Burpees 100 m Run Endurance […]

Saturday 062913

Workout of the day WoD: Partner Fun… In teams of 2 alternating full rounds AMRAP in 8 minutes of… 3 – Deadlift 275/185 6 – Box Jumps 24/18 9 – Pull Ups -rest 2 minutes then- AMRAP in 8 minutes of… 10 – Sit Ups 10 – OH Walking Lunges […]

Friday 062813

Workout of the day SWoD: 12 Minutes to Establish 3RM Push Press -then- WoD: 3 rounds for time of… 7 – Strict Presses 115/65 14 – Hang Power Cleans 115/65 21 – Lateral over the Bar Burpees SkinnyFit 7 ROUNDS: 2 Minute REST in between 200 m Run 10 – […]

Thursday 062713

Workout of the day WoD: “Fight Gone Bad!” Three rounds 1:00 each Wallballs 20/14 Sumo Deadlift High Pull 75/45 Box Jump 24/18 Push Press 75/45 Burpees *rest 1:00 after each round SkinnyFit AMRAP in 25 minutes of… 200 m Run with Medicine Ball 20/14 20 – Step Up with Medicine […]

Wednesday 062613

Workout of the day SWoD: EMOM for 8 minutes of… 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – AHAP -then- WoD: AMRAP in 3 minutes of… 5 – C2B Pull Ups 5 – Ring Dips -then (no rest)- AMRAP in 6 minutes of… 30 – Double Unders 12 […]

Tuesday 062513

Workout of the day SWoD: EMOM for 10 Minutes of… 2 – Back Squat @ 85% -then- WoD: 6 rounds for time of… 5 – HSPU 10 – Deadlift 185/135 15 – Sit Ups SkinnyFit 30 Minutes of… 100 – Lunges (buy in) then with remaining time… 2,4,6,8,10,12, etc…keep going […]

Monday 062413

Workout of the day SWoD: 12 Minutes to establish 1RM Snatch (full squat) WoD: For time of… 2 Rounds of… 400 m run 8 – Strict Pull Ups -then- 40 Barbell Weighted Step Ups 115/75 & 24/18 -then- 2 Rounds of… 400 m run 8 – Strict Pull Ups SkinnyFit […]