Friday 110113

Workout of the day SWoD: 1) 5×5 Bench – AHAP – rest 1 min 2) 5×10 Chin Ups – rest 1 min *alternate between movements -then- WoD: Lurong Challenge #9 12 Min Time Cap 100 – Burpees 100 – Kettlebell Swings 1.5/1 pood The twist: Athletes can break up the […]

Thursday 103113

Workout of the day SWoD: EMOM for 10 minutes of… 1 – Deadlift (start @ 75% of 1RM) *add 10 lbs each minute. once you miss an attempt you are finished. goal is to last all 10 rounds. -then- WoD: Happy Halloween “CANDY” 5 Rounds for time of… 20 – […]

Tuesday 102913

Workout of the day SWoD: “Bring Sally Up Bring Sally Down” Back Squat 135/95 *listen to the music and follow the instructions. This is very taxing and is a WoD on its own. -then- WoD: 21-15-9 Wall Balls 20/14 OHS 95/65 Burpees -then- After Bash: 50 – Sit Ups any […]

Monday 102813

Workout of the day SWoD: 12 minutes to establish 1RM Snatch (full squat) -then- WoD: 8 Rounds for time of… 8 – Deadlifts 115/75 8 – Shoulder to Overhead 115/75 8 – Toes to Bar 8 – Over the Box Jumps 24/18 SkinnyFit “Skinny Fran” 10 Rounds for time of… […]

Saturday 102613

Workout of the day SWoD: Rest Day!!! -then- WoD: Partner WoD AMRAP in 20 minutes of… 25 – MB sit-up/toss over Plyo Box 20/14 : 24″/18″ (med ball must be overhead and touch ground at bottom of sit up) 20 – Burpees / Partner holds plank (no plank no rep) […]

Friday 102513

Workout of the day SWoD: 1a.) 5×5 Press – rest 60 seconds 2b.) 5×8 Strict Pull Ups – rest 60 seconds *alternate movements -then- WoD: AMRAP in 12 minutes of… 10 – Barbell Step Ups 24/18 , 135/95 (5 each leg) 30 – Sit Ups 20 – Push Ups SkinnyFit […]