Tuesday 070114

Workout of the day SWoD: 15 minutes to establish 5RM Back Squat -then- WoD: 10-9-8-7-6-5-4-3-2-1 Squat Clean 95/65 Push Press 95/65 100 m Run between rep counts -then- After Bash: “Tabata” Bar Rollouts SkinnyFit TABATA! Row for Calories Goblet Squats 1.5/1 pood KB Swings 1.5/1 pood KB Sumo Deadlift High […]

Monday 063014

Workout of the day SWoD: EMOM for 10 minutes of… 3 – Bench @ 65% (of 1RM Bench) -then- WoD: “Dirty 30” For time of… 30 – Box Jumps (20/24”) 30 – Jumping Pull Ups 30 – KB Swings 1.5/1 pood 30 – Walking Lunges 30 – Knees To Elbows […]

Saturday 062814

Workout of the day SWoD: Rest Day! -then- WoD: Partner WoD 50 Cal Row 30 – Over the Box Jumps 24/18 30 – Deadlifts 225/135 30 – Wall Balls 20/14 30 – Ring Dips 30 – Wall Balls 20/14 30 – Deadlifts 225/135 30 – Over the Box Jumps 24/18 […]

Friday 062714

Workout of the day SWoD: EMOM for 10 minutes of… 3 – Front Squats @ 65% (of 1RM Front Squat) -then- WoD: For time of… 100 – Thrusters 95/65 -then- After Bash: 3×10 Chest to Bar Pull Ups SkinnyFit 10 Rounds of… 5 – Burpees 10 – Walking Lunges 100 […]

Thursday 062614

Workout of the day SWoD: EMOM for 8 minutes of… 30 sec Farmers Walk – AHAP -then- WoD: For time and reps of… 2:00 min ME Push Ups 2:00 min ME Sit Ups 1 mile run -then- After Bash: 3×250 m Row – rest 1 minute SkinnyFit 7 Rounds for […]

Wednesday 062514

Workout of the day SWoD: Every 2 minutes for 10 minutes of… 2 – Power Cleans @ 90% (of 1RM Power Clean) -then- WoD: AMRAP in 20 minutes of… 5 – Full Snatch 135/95 3 – Muscle Ups (sub w/bands or 3 pull ups and 3 dips) 400 m Run […]

Tuesday 062414

Workout of the day SWoD: EMOM for 10 minutes of… 5 – Weighted Pull Ups – AHAP – even minutes 5 – Weighted Ring Dips – AHAP – odd minutes -then- WoD: 21-15-9 Power Cleans 135/95 Ring Rows Hollow Rocks -then- After Bash: Tabata Box Jumps 24/18 SkinnyFit For Time: […]