Tuesday 040114

Workout of the day SWoD: 10 minutes to establish 1RM Deadlift -then- WoD: 21-15-9 Hang Cleans 95/65 Pull Ups V-Ups -then- After Bash: 3×10 Bench Press – AHAP SkinnyFit AMRAP in 20 minutes of… 5 – Burpee Box Jumps 24/18 10 – Toes to Bar 15 – Air Squats Endurance […]

Monday 033114

Workout of the day SWoD: EMOM for 8 minutes of… 3 – Front Squats @ 80% -then- WoD: “Newport Crippler” 30 – Back Squats 1 mile run *RX is Body weight Back squats. Modified is 135/95 After Bash: 3×5 Tarzan Pull Ups SkinnyFit 10 Rounds for time of… 10 – […]

Saturday 032914

Workout of the day SWoD: Rest Day!!! -then- WoD: Open WoD 14.5 21-18-15-12-9-6-3 Thrusters 95/65 Bar Facing Burpees Oly Mobility: Hips/Ankles -then- OWoD: Muscle Snatch + 2 Snatch Balance – take to heaviest MS possible Overhead Squat 80%x1; 60%x2x2 Power Clean + Push Jerk 80% (of PC) x1x4 -then- MWoD: […]

Friday 032814

Workout of the day SWoD: 8 minutes to establish 3RM Power Clean then AMRAP in 3 minutes at 80% of 3RM Power Clean -then- WoD: 5 Rounds for time of… 10 – Medicine Ball Push Ups 20/14 5 – Medicine Ball Rock & Roll Ups 20/14 10 – Wall Balls […]

Thursday 032714

Workout of the day SWoD: 12 Minutes to Establish… 3RM Back Squat and 3RM Push Press -then- WoD: For time of… 50 – Single Unders 5 – Power Snatch 135/95 50 – Single Unders 10 – Power Snatch 135/95 50 – Single Unders 15 – Power Snatch 135/95 -then- After […]

Wednesday 032614

Workout of the day SWoD: EMOM for 10 minutes of… 20 – seconds Farmers Carry – AHAP – even minutes 20 – seconds Overhead Walking Lunges – AHAP – odd minutes -then- WoD: AMRAP in 12 minutes of… 200 m Run 10 – Single Leg Deadlifts w/KB 1.5/1 poor (5 […]

Tuesday 032514

Workout of the day SWoD: 8 minutes to establish 1 RM Power Snatch then 4×1 @ 90% of 1RM -then- WoD: For time of… 50 – Step Ups – AHAP 50 – Ring Dips 50 – Jumping Squats 50 – Sit Ups 50 – Super Mans 50 – Pull Ups […]